To say that the pandemic changed a few things is a huge understatement. But while most of us are eager to get back to a pre-pandemic way of life, there’s one thing that a lot of people kinda like better now than before: working from home. Only a small percentage of workers were working part- or full-time from home before the pandemic, but now almost half of the American labor force works from home, and the majority seem to want to keep it that way. At the same time, it’s been a huge adjustment to figure out how it all works to keep your work-life balance aligned. As a Knoxville chiropractor, I've worked on how to help my work-from-home patients from suffering the consequences of poor ergonomics in less-than-ideal workspaces. So, if you are dedicated to your work-from-home way of life, here are some tips that can help you stay healthy. 

1. Schedule Times for Exercise

One of the most popular things people have reported about #WFH is that they don’t have that daily commute to contend with anymore. Instead, dedicate that time to something beneficial: your daily workout. There are so many great exercises you can do at home or in the yard to stay fit. You don’t even need expensive equipment to get started. YouTube is a great source for beginning yoga and pilates workouts, strength training routines using your body weight, and even sitting exercises you can do from your desk or couch. Or just put on some of your favorite tunes and dance! Or you can always take a walk or a jog to start or end your day on a positive note.  And if you’re worried about any injuries or pain from any of your workouts, contact us and we can talk about workouts and exercise routines that would best suit your individual needs. 

2. Maintain Your Best Posture for Sitting at a Desk

“But Dr. Hennie,” you wonder out loud, “I don’t have a traditional desk at home. I’m sitting on the couch or at the kitchen table. What should I do?” If this is the case, you can make certain adjustments to meet ergonomic requirements. So, even if you’re not sitting at a traditional desk, the best posture for sitting at a desk still applies to the couch or the kitchen table. Here is a good checklist to follow: 

• You should be able to look at your computer monitor without craning your neck (or eyes) up or down. You may need to make some adjustments to accomplish this. If at all possible, place your laptop on a table or desk instead of on your lap. Then raise or lower your chair to accomplish the ideal angle so that your neck can remain in a neutral, comfortable position. 

• You should have a chair that you can adjust for your height and that has good lumbar (lower back) support that helps you maintain good posture. Do not slouch. If your sofa or kitchen chair doesn’t have lumbar support, add pillows or a rolled-up towel to create it. 

• Your knees should be bent at a 90-degree angle, your arms should be bent at a 90-degree angle, and your wrists should be straight, in a neutral position to type. If you’re vertically challenged, you can use a box or a footrest to raise your feet and knees. 

• I often suggest getting a separate, ergonomically-designed keyboard for laptops so that you can set the monitor up higher (on a box or some books) to keep your neck straight while typing at a comfortable angle for your wrists. 

If you’re having trouble figuring out how to make your particular home office setup more ergonomic, please reach out to us here in Knoxville and we’d be happy to help you get the best posture for sitting at a desk in your particular home office setup. 

Note: Make sure to take frequent stand-up breaks to walk around and stretch every half an hour or so. This stretch-break-scheduling plan could even help you with the next tip… 

3. Start a Daily Routine

During the first few months of #WFH life, it was hard for a lot of people to figure out their ideal work-life balance. Something that has helped many of my patients is setting a regular office schedule (with flexibility) and sticking to it most days. Be in your workspace and set your day on a specific schedule (with those stand-and-stretch breaks). Now, with so many people working from home, and people chiming in from different time zones, you may have to come into work early or leave late sometimes. But you can set your schedule so that you accomplish your hardest tasks during the time of the day when you have your best focus and energy. 

4. Maintain a Healthy Diet

One benefit of not working in the office is that you don’t have donuts to tempt you in the breakroom as often as you used to. Still, the refrigerator might be within view. Last night’s leftovers might be calling your name at 10 a.m. And let’s not forget all of the delivery services you have access to here in Knoxville! But just like the regular routine mentioned above, stick to a healthy eating schedule and choose nutritious foods and snacks that will keep your body and mind healthy. Focus on a lot of fruits, veggies, and lean protein. Eat slowly and deliberately so that you fill up naturally and don’t overeat. A healthy diet will give your body the nutrients it needs to ward off stress and keep your immune system strong. 

5. Connect with Peers

Remote work can feel isolating for extroverts and maybe a little too comfortable for introverts. We humans still need social connections one way or the other, even outside of Zoom meetings. A lot of companies are still trying to figure out their new company culture with remote work, but some are organizing remote “hangouts” and interactive experiences that give colleagues a chance to connect. Try to attend those as much as possible, and try to speak up as much as you can in meetings. Be positive, clear, and direct in your communications, and ask questions about how your co-workers are doing so you can check in with each other. 

6. Stay Hydrated

This is important no matter where you’re working. Make sure to fill up your water bottle and drink heartily every day. Avoid the soda and juice and stick with water. Hydration keeps your joints healthy, makes your organs function well, helps your immune system, and improves your mood, focus, and quality of sleep.

7. Use Homberg Chiropractic Care for Back Pain Related to Sitting

If you’ve noticed more back or neck pain (“tech neck”) since you’ve been working from home, chiropractic care can help! Schedule an appointment with us today!