Stating that according to a study conducted in Italy, 41.2 percent of those working at home had low back pain and 23.5 percent had neck and back pain, Orthopedics and Traumatology Specialist Prof. Dr. Gökhan Meriç noted: "The loss of the concept of working hours and an inappropriate working environment on a laptop or desktop computer for a long time cause orthopedic disorders."
Yeditepe University Hospitals Orthopedics and Traumatology Specialist Prof. Dr. Gökhan Meriç, who stated that many orthopedic problems related to this working system have started to be seen these days when working from home is a part of our lives, said that the most important reason for this is that the home environment is not suitable for working ergonomics. Pointing out that different reasons such as working sedentary for a long time and without a break, lack of exercise, and unsuitable working environment are effective in the development of problems, he continued his words as follows: "Many people have to work in the kitchen of their home, in the living room, on unsuitable chairs. Moreover, in case of prolonged working time and working without a break, back, neck, shoulder, and back pains are inevitable. Therefore, we see an increase in complaints."
Laptops Affect Neck Pain
Especially on laptops, working with the head tilted forward for a long time increases the pressure of the head on the neck muscles 4 times. Stating that this causes an increase in back and neck pain, Yeditepe University Koşuyolu Hospital Orthopedics and Traumatology Specialist Prof. Dr. Gökhan Meriç continued his words as follows "The screen that is not at eye level disrupts the upright sitting and increases the load, especially in the lumbar region. For this reason, personal measures to be taken to protect against possible orthopedic disorders will be very beneficial."
Precautions While Working Will Keep Pain Away
Prof. Dr. Gökhan Meriç made the following suggestions on what should be done to protect against these discomforts that develop due to working at home and to reduce and prevent these pains:
Make sure that your computer screen is at eye level. For this, try to prevent your head from bending forward by placing a riser such as a book under your laptop or desktop computer.
Unfortunately, the chairs we use at home are not suitable for sitting and working for a long time. For this reason, make sure that your work chair is an ergonomic office-type work chair. If possible, bring your office chair to your home.
When working at home, always take small breaks every hour. Take a few steps around the house with the excuse of going to the toilet or drinking water to keep the muscles moving. Try to do stretching exercises, especially for the waist, back, and leg muscles, during these small breaks.
During work, make sure that your knees are at a 90-degree angle with the hip joint and your spine is perpendicular to the floor with your legs parallel to the floor.
If you have back and lower back pain, use a back support with your office chair.
Try to exercise during the day to strengthen your muscles in a way that suits your body type. You can especially benefit from online programs for this.
Inactivity Causes Joint Pain
"Another study shows that 35 percent of those who work from home complain of inactivity," said Prof. Dr. Gökhan Meriç and explained that employees also complain of increased joint and back pain due to the inability to move enough.
Prof. Dr. Gökhan Meriç said that inactivity due to working from home leads to muscle loss and this causes an increase in pain. "The most suitable exercises to be done at home are pilates and yoga-style exercises. Care should be taken especially during Tabata, HITT exercises, which include intense cardio for weight loss, and overload should be avoided as much as your body allows." He listed the things to be considered to protect against possible injuries during home exercises as follows:
Make sure you do exercises that are suitable for your body type.
- Before exercising, make sure to stretch and lengthen your muscles to prevent possible muscle cramps and damage.
- If you experience pain in your knees while squatting, avoid exercises such as squatting and lounging.
- Do not do exercises for longer than one hour. 45 minutes of exercise at home will be sufficient.
- During cardio-intensive exercises that involve jumping, where you have to stay on your feet for a long time, wear shoes to protect yourself from tendonitis and edema that may develop on and around the soles of your feet.
- If you experience pain or swelling in the joints during or after exercise, stop exercising immediately and apply ice to the painful area. If your complaints persist, consult a specialist.
Long-Term Use of a Mouse Can Cause Nerve Compression
Yeditepe University Hospital Orthopedics and Traumatology Specialist Prof. Dr. Gökhan Meriç pointed out that another discomfort that develops due to working from home occurs especially in people who have to use a mouse for a long time:
"Especially due to the nerves at the wrist level being under pressure for a long time, nerve compression with numbness and pain in the fingers can be experienced. To prevent this situation, breaks should be taken every hour, stretching exercises should be done, and the pressure in this area should be reduced with mousepads and laptop wrist protective sponges. If complaints increase and hand numbness persists, a specialist should be consulted."