Home Office Ergonomics

WHY ARE ERGONOMICS IMPORTANT?

Historically, work injuries involved heavy lifting and repetitive manual tasks. Today, work injuries still occur, but they have a different cause. The office environment has changed the daily demands on our bodies, and the truth is that our bodies were never designed to sit for eight hours a day. Sitting poorly may initially only cause mild muscle pain, but sitting poorly for prolonged periods causes repeated stress to the same tissues in the body and can lead to soft-tissue injuries of the spine, shoulders, and other parts of the body. Studies have documented how lack of movement and sitting in slouched positions can lead to the development of chronic pain and injuries. With many office workers now spending more time working from home, it is even more important to fix our home office so we don’t develop overuse injuries.

IDEAL ERGONOMICS AT HOME

Proper Sitting.png

When working in a home office, our goal is to work in a way that minimizes stress on our bodies. There are two main things to consider to do this: (1) we should work in “neutral postures,” and (2) we should move and change positions frequently.

Let’s briefly explain these two concepts before going into specific examples. The first concept is “neutral postures.” The picture above on the left shows a “neutral” sitting position. This person is sitting with a “neutral spine,” which is when the low back (or lumbar spine) maintains its natural “S” curve. Also note that the head is over the shoulders and the elbows are resting at the sides. 

A second very important concept is to keep moving. Even if you are maintaining a good posture, staying in one position for a long time puts prolonged stress on the same tissue in your body. Altering your position changes how your body is loaded and distributes stress evenly.

COMMON PROBLEMS

A few common problems lead to a lot of the typical overuse injuries that office workers experience. Here are a few things to look out for:

  • Slouched Sitting: Sitting slouched or “C” sitting reverses the normal curvature of the lumbar spine and can put stress on the spine that causes low back pain if this position is maintained for a long time. This problem is caused by chairs with flat backs and deep seats (like couches).

  • Forward Head Posture: When we sit with our head in front of our shoulders, it substantially increases the loading on our neck and can lead to neck and shoulder pain. Working off of a low laptop or having difficulty reading small fonts on the screen can cause this.

  • Reaching: Our elbows should be at our sides. Reaching forward for a keyboard or mouse causes neck and shoulder pain if you do it for too long.

FIXES FOR COMMON PROBLEMS

Here are some quick fixes for some of the common problems:

  • Slouched Sitting: When sitting we need to maintain an “S” curve in the spine. If you are sitting in a chair with a flat backrest, add a pillow or a commercial lumbar support that supports the low back. Deep seats like a couch will cause you to slouch and should be avoided. In general, sitting puts increased pressure on the low back, so even with good support you shouldn’t sit all day. Alternate between sitting and standing, or try sitting semi-reclined which is less stressful on the low back than sitting upright.

  • Forward Head Posture: The top of your computer screen should be at the same height as your forehead. Don’t work directly off your laptop because you will have to lean over to see it. Instead, try using a laptop stand to elevate your laptop screen to the right height. If you can’t see the screen without leaning forward, make the font bigger or use glasses so that you can see easily.

  • Reaching: When you are using the keyboard and mouse, your elbows should be relaxed at your sides with a 90 degree bend. If you use a laptop stand, you will also need to get a wireless keyboard as well to keep your elbows at your sides. If you work at a desk and still reach for your keyboard, you may need to install a keyboard tray to bring the keyboard and mouse closer to you.

  • Move Frequently: This is the most important point for your home office. If you stay in the same position all the time it will put stress on the same tissue in your body, and eventually something will break down. Move every 20-30 minutes. Try to switch between sitting, standing, and semi-reclined positions to do your work.

MAKING CHANGES

See if you can tell what is causing you to sit poorly and start making some changes to your home office. Make the cheap changes first and see if they help. If you are spending a lot of time working at home you may eventually want to invest in a better workstation. Here are some links to the recommended ergonomic items from this blog:

If you have questions, don’t hesitate to ask utilizing the “Ask A PT” feature on our website. We can also set up a remote ergonomics assessment if needed. Good luck getting your home office set up!

-Scott McAmis, DPT, OCS, CMPT

REFERENCES

  1. De Carvalho D, Grondin D, Callaghan J. The impact of office chair features on lumbar lordosis, intervertebral joint and sacral tilt angles: a radiographic assessment. Ergonomics. 2017; 60(10):1393-1404.

  2. Nachemson ALF. Towards a Better Understanding of Low-Back Pain: A Review of the Mechanics of the Lumbar Disc. Rheumatology. 1975; 14(3):129-143.

  3. Womersly L, May S. Sitting Posture of Subjects With Postural Bachache. Journal of Manipulative and Physiological Therapeutics. 2006; 29(3):213-218.

  4. Yasukouchi A, Isayama T. The Relationships between Lumbar Curves, Pelvic Tilt, and Joint Mobilities in Different Sitting Postures in Young Adult Males. Applied Human Science. 1995; 14(1):15-21.

Motivation During Uncertain Times

Finding motivation in the face of COVID-19 can be a struggle.

The community events that normally tether us to accountability have all been unravelled. We are left only with digital social platforms which inherently skew the lens toward rose-colored depictions of reality. Even the most self-aware will likely fall into the innate human tendency of comparison. Comparing ourselves to others’ self-promoted “A-game” is not helpful, and will only amplify the obstacles in front of us. 

In the absence of face-to-face social time, how can we fully grasp the authentic pulse of our community? 

In the absence of classrooms, sporting events, book clubs, dinner parties and collaborative hobbies, how can we find motivation to strive?

To start, we have to be patient with ourselves. This is hard!

In the face of stress, our body naturally tends toward a sympathetic state - this is your standard fight or flight response. 

Scarcity of resources (running out essential items during quarantine) and fear for ones life lead to a shunting of blood away from organs and towards the brain. Stress can be highly motivating if there is a clear obstacle that can be overcome. However, In the absence of a concrete hurdle, it can be challenging to focus that stress energy -- especially when the timeline of the nebulous obstacle is uncertain!

To calm ourselves from the fight or flight response, we often turn to activities that stimulate the parasympathetic system. This is the Yang to the Yin. The parasympathetic state is promoted by eating, sleeping, pleasure activities and breathing. 

If you ever wondered why breathing is such an essential part of yoga and meditation, it is because the diaphragm is the only muscle in the body that can be consciously employed to elicit a relaxed (i.e. parasympathetic) state.

All this to say, eating copious amounts of cookies and sleeping in are natural responses right now. Acknowledging that these are self soothing strategies is the first step to being able to move past them. We don’t have to give up sweets or lazy mornings entirely, but with COVID-19 being here for the foreseeable future, we might want to find ways to preserve our 2019 selves, or even reinvent ourselves for the future when social distancing is safely behind us. What a better time to press the reset button on those unhealthy old habits than this period where the world as we know has pressed paused?

Moving forward, the secret is to create small goals towards improving the aspects of ourselves that bring us the most joy.

First, try to take an honest look at your unique values and motivational drivers. 

“Values are - our guiding principles - the things that fill us up, recharge us, give us purpose and meaning. Values aren't completed. They're what drive us and help us to set goals that are consistent with those values.” -Dr. Trevor Davis, PsyD, ABPP

Do a deep dive into what matters most to you about yourself. As a thought experiment, try prioritizing your top 10 attributes for yourself. Here is a list of values in case you want help generating ideas:

Values List by James Clear

Second, think about how you find motivation:

Do you generally find motivation from within yourself (internal motivation), or do you rely on your community to help you accomplish your goals (external motivation)?

Third, try to come up with ONE goal to promote each of your THREE highest ranked values. Be realistic. Try to develop S.M.A.R.T. goals - Specific, Measurable, Attainable, Realistic, and Time Bound.

As an example, I have set the following goals for myself:

  • Nurture: Be fully present with my children for 15 continuous minutes at least 2 times per day.

  • Friendship: Reach out to one friend a week for an honest check in.

  • Health: Elevate my heart rate 4 times a week for at least 10 min.

Finally, develop a strategy to stay focused on your goals: 

If you are internally motivated, you can:

  • journal about your progress

  • develop an objective measurement for your goal and track your gains

  • use an app to track physiologic gains

  • take time-lapse photos

If you are externally motivated, you can:

  • recruit a buddy to share your goal

  • ask a friend to hold you accountable

  • find an online peer group with shared interests and goals

  • think about how your mother would feel if she knew what you were up to

  • tell your mom what you are up to

All jokes aside, finding motivation in the face of a global pandemic takes work! Try to make progress on your goals when you are feeling calm and positive, and cut yourself some slack if you are having a difficulty day. Finally, don’t forget to pay yourself for your hard work with treats: an allowance, a socially-distanced outing, or whatever else will put a smile on your face. 

We at Salmon Bay Physical Therapy believe in you! You are the one most equipped to help pull yourself out of the seemingly bottomless pit of the metaphorical cookie jar. 

***If you are feeling overwhelmed and are having difficulty taking action, it is okay to talk to a friend, loved one, or a trained professional to help you get started on your ascent.

-Dr. Claire Storck, PT, DPT, OCS with collaboration from Dr. Trevor Davis, PsyD, ABPP

"Move Better" Series: Exercises To Improve Hamstring Flexibility And Core Strength

Yesterday’s “Move Better” series presented the active straight leg raise test, a test that helps examine hamstring flexibility and core control.  This blog post will present exercises to improve hamstring muscle flexibility as well as exercises to improve core strength.   

WAYS TO IMPROVE HAMSTRING FLEXIBILITY

Hamstring muscle flexibility is important for activities like running and forward bending, as well as sport specific movements like kicking a soccer ball or throwing a fastball.  In some individuals, impaired hamstring flexibility may be a possible contributing factor to low back pain and injury.  Poor hamstring flexibility may alter the movement of the pelvis and lumbar spine during these daily and sport activities.  

Impairments in hamstring muscle flexibility can be improved through static and dynamic stretching as well as eccentric loading exercises.  The video below demonstrates several types of hamstring mobility exercises that can be used to improve hamstring flexibility:

CORE STRENGTH AND STABILITY EXERCISES

In addition to hamstring flexibility, the Active Straight Leg Raise test also requires strength and stability through the core and pelvis.  During the test, lower abdominal strength and hip strength are required to slowly raise one leg while keeping the other leg in a fixed position.  

Similar to hamstring tightness, impairments in core strength and pelvic control with movement may increase someone’s risk of low back pain and injury.  The video below includes progressions of lower abdominal strengthening exercises performed in the supine position.  An appropriate progression should be selected that is an appropriate challenge and is pain-free. 

Questions? Contact Sean Tyler, DPT at sean@salmonbaypt.com.