Working from Home: Tips from the Experts

15 March 2021

Working remotely has become a new normal, one that many are still struggling with. Sitting in front of a device for several hours can lead to a sedentary lifestyle. If you’re still “WFH” it’s important to balance activity with a comfortable workspace for optimal well-being and to prevent injury. Here are a few at-home simple tips from the physicians of our East Norriton office.

1. Create a safe, comfortable workspace. It’s recommended that you designate a spot in your home for an ergonomically correct workstation. Investing in a chair that has ample back support and padding will help you maintain proper posture. Furthermore, an ergonomic keyboard and mouse will help prevent injuries. “To reduce straining your wrists, try using a gel-filled or padded wrist rest,” says hand and wrist surgeon John Pasquella, D.O. “This will allow your hands to hover above the keyboard and make it easier to type. Additionally, an external keyboard will keep your wrists in a natural resting position, and an ergonomic mouse will limit the amount of movement, keeping your wrist straight and at elbow level.”

2. Stay active. Scheduling time for exercise is important for your overall health, physically and mentally. “Sticking to a daily routine that includes regular exercise will help keep you on track. Whether you work out in the morning, afternoon or evening, try to fit in at least 30 minutes of exercise per day,” says sports medicine specialist Timothy Amann, D.O. “You don’t need fancy gym equipment to stay active. Going for a walk or run in a local park or around the neighborhood is a simple way to log minutes AND miles in a calming environment.”

3. Take precautions to prevent slips and falls. These are some of the most common workplace injuries that can easily be avoided. “When working from home, you should still wear proper footwear to prevent slipping. It’s best to avoid slippers and socks during the workday,” says podiatrist Vincent Muscarella, DPM. “Being aware of your surroundings and keeping the home clutter-free and well-lit will help in preventing potential slips and falls.”

4. Take frequent breaks. Sitting in one spot, slouched over a computer for hours on end puts a lot of stress on the body. “It’s important to take breaks during the workday to stretch your body. Doing at-home stretches that target your back, shoulders and knees will help prevent achy muscles and joints,” says joint surgeon Dennis McHugh, D.O. “Extended periods of sitting will not only cause soreness but could also lead to musculoskeletal disorders. Stretching benefits your overall physical health, including posture, balance and mobility, and only takes a few minutes to do.”

If you or someone you know needs orthopaedic care, our specialists are here to help. To schedule an appointment, please call our East Norriton office at 610-630-4414 or visit premierortho.com/appointment.