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How To Avoid Injury While Working From Home

If you’re like many Americans, you may find yourself still working from home due to the COVID-19 pandemic, almost one full year later. As this hybrid style of telecommuting and Zoom meetings becomes our new normal, at least for now, it is important to not neglect your health. Whether you find yourself without the proper chair and office set up, or now spend much more of your day sitting, there are a number of working-from-home-related problems to take note of. Below, read our tips on how to avoid an injury while working from home. 

Correct Your Posture

Whether you have a full-blown home office, or you sign on to work from your kitchen table, it’s likely that your set-up is not as comfortable or high-quality as your employer’s space for you. Whereas you may have had multiple screens, a large desk and an ergonomic chair at the office, at home you may be left with a dining room chair and a crowded kitchen table. Because of this, you should be regularly checking yourself to make sure you aren’t hunched over your computer for eight hours a day. 

For the best posture that will help you avoid injury, find a chair that allows you to rest your feet flat on the floor, with your hips and knees level. Make sure your screen is always directly in front of you and about an arm’s length away. This will help minimize strain on both your wrist and your eyes.


Take Regular Breaks

Now that your in-person meetings have been transformed into virtual ones, you may no longer have a reason to get up from your seat for several hours at a time, which is something you don’t normally experience at the office. Make sure you’re taking frequent breaks for yourself to get up and walk, stretch and get your eyes away from your screen.


Implement Stretching Exercises

A break during your workday doesn’t just have to be for refilling your coffee cup or taking a trip to the restroom. Using a few minutes every day to stretch your muscles and get your body moving can do wonders for your health, as it can reduce tension in your muscles. Implementing some of these basic stretches into your routine can not only help you avoid injury, but will allow you to return to your work refreshed, energized and ready to finish the day strong. 

  • Butterfly Stretch: Sit on the ground and bend your legs inward so that the soles of your feet are touching. Bring your heels as close to your pelvis as possible and let your knees fall to the side. Use your elbow to press your knees gently to the side to open your hips as much as possible.  
  • Leg Swings: Hold on to a table or the back of a chair for balance with this one. While standing on one foot, swing your opposite foot from side to side in front of you like a pendulum. Try not to twist your torso.  
  • Hip Flexor Stretch: Lunge with your right leg. Stretch your pelvis and torso forward until you feel a stretch in the front of your left hip. Hold a few moments before relaxing. Repeat again with your left leg. 
  • Wide Squat: Stand square with your feet slightly wider than your shoulders. Squat down. Press your elbows gently on the inside of your knees to spread them apart and slowly stretch your hips. Hold for a few moments and then relax.  
  • Figure Four Stretch: Lie down on your back with your knees bent. Place your right ankle over your left knee to form a four with your legs. Hold the back of your left knee with your hands and pull it towards your chest. 


About Minivasive Pain and Orthopedics 

At Minivasive Pain, we specialize in pain management, and are experienced in helping you with injuries as a result of working from home. Iit is our mission to treat the causes of your pain with both the highest standards of care and quality. With several locations throughout the Houston area, caring for your joint aches and stiffness is easy. To learn more, or to schedule an appointment, visit or call us at (346) 800-6001.