Pandemic Pain

So many options!

The pandemic has taken a toll on all of us, in more ways than one! We can all attest to that.  For some of us, our work environment has dramatically changed, resulting in people working from home (WFH) with less than optimal working conditions.  Some people are working on their couch (strongly NOT recommended!), sitting at the kitchen table, using a sitting only desk vs their ergo friendly adjustable desk that allows them to spend time sitting and standing, etc. 

 A lot of tech workers are realizing that even though they have always worked at a computer, they had a lot of meetings that would result in time away from the desk, where they would stand, walk, take the stairs, but bottom line, MOVE!

 What I call ‘pandemic pain’ is WFH-related pain.  

 Common pain complaints:

• Tailbone pain

• Hip pain

• Low back pain

• Neck pain

• Headaches

• Shoulder pain

Some people are returning to the office, while others jobs have become permanent WFH positions.  What can you do to help with the pain?

• Modify your work station – Get a sit/ stand desk, an ergonomic chair, etc. If you do not know what you need, ask for help from your physical therapist or an ergonomic specialist.

• Get off your couch.

• Try to stand at least 2 hours out of an 8-hour work day, and that does not have to be consecutive. You can break it into 20 min bouts.  Once people start to stand for work, they often report that it gets fatiguing as their postural muscles are actually having to work, which is a good thing! With time, you will build up endurance.

• Stand during calls.

• Walk! – Take a walk throughout the house for a break, down the street, or schedule a long walk during your day.

• Schedule appointments with yourself to exercise.

  • I often ask patients who say they do not have time to exercise, do you miss your work meetings? Do you miss your appointments with me? If the answer is no, then there is no reason you should not show up for yourself! Schedule an appointment with yourself and commit to that, it is just as important.

Sit with upright posture – Those of you who sit with your bottom under your desk or go from being 6 feet tall to 5 feet tall with your tailbone tucked underneath you, back rounded and slouched, shoulders rolled forward, and forward head posture (you know who you are), stop it!  This type of positioning places all kinds of stress on your joints and tissue. 

If you feel like you do not know how to correct your posture, or you do not have the strength to hold yourself, you should consult with your physical therapist.

If you are experiencing postural pain you do not need to suffer.  Physical therapy can help!