Written By: Physiotherapist at Integra Health

In light of the unprecedented number of individuals working from home, there has been a marked increase in the prevalence of poor posture and ergonomically unsound work environments. Regrettably, such behaviours represent a significant risk factor for the development of repetitive strain injuries. As a remote worker, it is essential to take proactive measures to safeguard your physical health. Accordingly, we offer several recommendations to prevent repetitive strain injuries and mitigate symptoms in those affected.

Firstly, conscientious attention to posture is critical. Taking brief pauses throughout the day to straighten up and realign the body can be an effective approach to maintaining good posture. Alternatively, investing in posture-correcting devices can be beneficial, although these may be costly. Additionally, an appropriate workstation set-up, including a chair and desk that can be adjusted to accommodate individual needs, can further reduce the risk of repetitive strain injuries.

Secondly, ergonomically sound work environments should be prioritized. This involves positioning the desk and keyboard at a height that aligns with the elbows and ensuring that the computer screen is at eye level to minimize neck strain. The feet should be positioned flat on the ground, with the knees bent at a 90-degree angle. Investing in an ergonomic chair and desk can also be advantageous. These measures are simple but effective in preventing repetitive strain injuries.

Lastly, physiotherapy and exercise can be invaluable resource for those with repetitive strain injuries. Physiotherapists can provide targeted treatment and exercise programs tailored to individual needs, thereby reducing pain and promoting recovery. Attempting to push through an injury is unwise and likely to exacerbate symptoms, potentially leading to a protracted recovery time. It is essential to prioritize physical health to avoid the negative consequences of repetitive strain injuries.

In summary, preventing repetitive strain injuries necessitates a multifaceted approach. This includes attending to posture, setting up an ergonomically sound workstation, and seeking appropriate treatment and exercise interventions as needed. By taking these measures, remote workers can safeguard their physical health and minimize the risk of repetitive strain injuries.