When people think of work-related injuries, they usually think of warehouses, factories, construction sites, or other blue collar workplaces. They never consider that a desk job, let alone a remote one, could lead to injury. However, these injuries do occur. If you work from home, you need to be cognizant of these risks so that you can take actions that will help you prevent sustaining an injury yourself.
Common Remote Work Injuries
The most common injuries suffered by remote workers include:
● Neck Pain: This is usually caused by poor posture or poor monitor placement, causing the worker to hold their neck at an awkward angle for hours everyday.
● Back Pain: This is also caused by poor posture. It can also be caused by inadequate chair support.
● Wrist and Hand Injuries: Most remote jobs require a massive amount of typing on a computer keyboard. This places strain on the hand and wrists, leading to conditions like carpal tunnel syndrome.
● Shoulder Pain: This is caused by improper wrist and arm placement while typing. It can also be caused by reaching for objects.
● Eye Strain and Headaches: This is one of the most common injuries. This is almost always caused by excessive screen time or the poor lighting conditions that are extremely common in home office environments.
If you work from home, you’ve probably experienced at least one of these to some extent.
Setting Up an Ergonomic Home Workspace
Preventing most of these injuries is as simple as setting up a proper, ergonomic, home workspace. To do this, there are a few things you should consider, such as:
● Chair Choice: Many people do not give their chair a second thought. This is a mistake. You spend thousands of hours in your work chair every year, meaning it can have a serious impact on the health of your back. Look for a chair with good lumbar support, the proper height and depth for your size, and adjustable armrests.
● Desk Positioning: Make sure your desk is at the ideal height to keep your back in a neutral position. This means no slouching. You should also organize the items on your desk in a way that minimizes the need to reach for things.
● Monitor Placement: Your monitor needs to be at the ideal height so that your neck is in a neutral position when looking at it. Too high or too low and your neck will be at an uncomfortable angle.
If you take all of these into consideration when setting up your home office, it will go a long way towards preventing the most common injuries that remote workers experience.
The Importance of Movement Throughout the Day
Many injuries are also caused by the sedentary nature of remote work. Staying in the same position for hours everyday can easily lead to musculoskeletal issues. Movement is key to preventing this. Make a point of standing up at least once an hour to stretch and walk around a little bit. You can also move while you’re working. Try to get in the habit of pacing around the room while on work phone calls. Additionally, try to limit your time sitting down. This is most easily done by using a desk with adjustable height, commonly called a “standing desk”. This will allow you to stand up while still getting all of your work done.
Preventing Eye Strain
The best thing you can do to avoid eye strain is follow the 20-20-20 rule. This is when for every 20 minutes spent looking at a screen, you take a 20-second break to look at something at least 20 feet away. This gives your eyes a chance to relax for a moment. Doing this will reduce eye strain and prevent the headaches it so often causes.
What to Do if You Are Injured
If you are injured in the course of your remote work duties, and can no longer perform your job due to the injury, your best option is to file for workers’ comp. This will provide you with payments and medical care to support yourself while you recover. However, not all claims are approved. You should hire a workers’ compensation lawyer to ensure your claim has the best chance of being approved.
