Maybe you’ve been working at the kitchen table, or on your couch.  Perhaps your bed has become a temporary desk.

Whatever your new workstation is, it may be time to take a good look at where, and how, you’re working to help prevent injury such as musculoskeletal disorders (MSDs) which cause pain in muscles, tendons and nerves.

“The most vulnerable areas are upper back, low back, neck, shoulder, elbows, hands and wrists,” says Moein Habibi, occupational therapist at St. John’s Rehab.

Some common MSDs include:

• Joint soreness and pain: can be caused by improper ergonomics and not taking enough breaks.
• Swelling, or edema of the legs: may result from not stretching and walking enough during work hours.
• Numbness or tingling in the fingers: can be the result of improper keyboard and mouse angles.

“If these MSDs are not dealt with in a timely manner, they can later develop into chronic injuries such as back pain, carpal tunnel injuries, advanced spinal degeneration, postural aging, even metabolic and respiratory dysfunction,” explains Habibi.

Tips for setting up your workspace

Perhaps you’ve been feeling some aches and pains after working at your coffee table throughout the pandemic. You can still make changes to your workstation that may be more ergonomic to help ease strain experienced throughout the workday.

Lighting – Too much or too little lighting can make a big difference in your workday. “Adequate lighting is important to help reduce eye strain,” explains Habibi. “Avoid working in a dark room, or a room with too much lighting, as these can cause eye strain and possible headaches.”

Positioning – “This is known as the 90-90-90 rule,” says Habibi. “Elbows should be at 90 degrees, hips should be at 90 degrees (sitting upright), and knees should be at 90 degrees.” This will help reduce the risk of strain and improve comfort throughout your workday.

Chair – Try to avoid working on the couch or in bed. It may seem comfortable in the short term but can lead to neck, back and wrist strains. “If you have an office chair, that is great,” says Habibi. “If not, try using a chair with arms to rest your elbows on. Make sure your chair has proper lumbar support to help protect your lower back from injury and help keep the spine aligned. If needed, you can use a rolled-up towel or pillow for lumbar support.”

Computer Monitor – The computer monitor should be about an arm’s length away. “If it is too far you may end up bending your neck forward and creating neck strain. If it is too close it may cause eye strain. Make sure you position it at eye level or slightly below,” says Habibi.

Keyboard and mouse – “Place the keyboard and mouse in a way that allows your wrists to be kept straight.” explains Habibi. “This will minimize your risk of developing carpal tunnel injuries and other types of wrist injuries down the road.”

Desk set-up – One way to avoid unnecessary strain on the body is to arrange the desk in a way that can be “ergonomically compatible with your working needs,” says Habibi. “Keep frequently used items close by, at a forearm’s reach, for example, a pen, pencil, mouse or keyboard. Items that are used less frequently should be at arm’s reach (e.g. phone, papers, scissors, and stapler). Things like printers, scanners or files may not be used very often and can be placed further away.”

Other ways to prevent injury while working from home

Take breaks – Experts say it is important to get up and move every 30 minutes to reduce health risks linked to prolonged sitting such as heart disease, diabetes, or chronic illness. Walking breaks and stretch breaks can be helpful in preventing strain on the eyes, neck, shoulders, forearms and low back. “Changing tasks and alternating between sitting and standing, reclined sitting and walking, helps to avoid the negative effects of prolonged work at the workstation,” says Habibi. There are many benefits to taking movement breaks. Use an app or schedule times in your calendar to get up and move.

Avoid “awkward” postures – Whether you’re tilting your head to hold the phone against your shoulder while you talk, bending wrists upwards or downwards too frequently, tilting back in your chair, crossing your legs for a long period of time, or keeping elbows away from the body while typing, simply avoiding these ‘awkward’ postures can help reduce strain and injury while you work.

Recognize when something is wrong – “MSDs typically start with discomfort and stiffness, and then progress into pain, fatigue, weakness,” says Habibi. “Over time, if pain and fatigue are more dominant than rest and recovery, and if ergonomic changes are not incorporated, things can get worse. If individuals are unsure of the cause of their pain and how to alleviate it, then they should certainly reach out to their health care provider for help.”

Whether it’s lighting or keyboard placement, experts say these workstation adjustments can make a difference, “In some cases, benefits can be felt instantly through ergonomic changes,” says Habibi. “But, it’s important to note that changing a workstation is only one piece of the puzzle. Overall health habits also include getting a good night’s rest along with improving nutrition, fitness, and hydration to maximize health benefits.”

Making some simple changes to workstations can help prevent strain and risk of injury, in addition, incorporating other healthy habits can help have a positive impact overall as many continue to work from home.

Learn more about adapting and adjusting your workstation.

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Joanne Dorion, a physiotherapist in Sunnybrook’s Occupational Health & Safety Department, has seen many injuries that develop over time from poor desk setup and posture. “We frequently see people with forearm pain including tennis elbow, when the muscles on the back of the forearm are strained from poor hand and wrist positioning on the keyboard. Shoulder and rotator cuff injuries are also common, which can be caused over time by holding your arms too far out to the side and forward while typing,” says Dorion.

Dorion has seven easy adjustments you can make to your workspace to make it as comfortable (and safe) as possible:

Raise or lower your keyboard tray

When you’re typing, your elbows should have an L-shaped (90 degree) bend and be at the same height as the keyboard. “Your arms and elbows should be by your side, with your arms bent at about 90 degrees and with straight wrists,” says Dorion. Don’t have a keyboard tray? Raise or lower your chair instead to allow your arms to naturally settle into a 90 degree position.

Keep your feet flat on the ground

If they aren’t, use a footrest, or grab a box or phonebook

Pull your keyboard toward you

Your keyboard should be close to the edge of your desk. “Doing this will naturally bring your posture in to a good position,” says Dorion.

Mind the position of your mouse

The mouse should be placed next to (and at the same height as) the keyboard

Adjust the height of your monitor

Your eyes should be in line with the top one-third of your computer monitor. “This will help to keep you sitting tall in your chair,” says Dorion

Get your monitor distance just right

The screen should be about one arm’s length (40-74 cm) away. If it’s too close, you’ll strain your eyes; too far, and you’ll bend forward, affecting your posture. “Poking your chin out puts a lot of strain on your neck,” says Dorion

Pay attention to your back and shoulders

Your back should be well supported, and your shoulders should be relaxed at all times

What if you spend most of your time on a laptop? Laptops are tricky because the screen and keyboard are close together, so you can’t get into a proper position. Dorion recommends changing the positioning of your laptop often, so as not to spend too long in one position. Type with the laptop near the edge of the table, which is better for the arms and wrists. While keeping the laptop further away is easier on your eyes, it is very hard on your arms and neck. “If you find your eyes fatiguing, look away from the screen on a regular basis to let the eyes rest,” says Dorion. If using a laptop away from a desk, prop it up on your lap with cushions to reduce the strain on the neck.

An even better solution to the laptop problem? If you can’t get a separate monitor, “get yourself a wireless keyboard and mouse. It will make a huge difference,” says Dorion.

After making the adjustments listed above, even if you do find a very comfortable position, it’s not a good idea to stay like that all day. “Change your position often, do some gentle stretches for tense muscles and take short breaks to stand up and walk around, “says Dorion.

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