Reduce Injury, Pain, & Improve Posture At Work and Home

Ideal Physio Visited Hamilton General Hospital

The Ideal Physio team was at Hamilton General Hospital completing ‘Workspace Assessments’ last week, and that made our team think, ‘Why not do a blog post about it?' so here we are! Let's explore some information about how to reduce injury, treat pain, and some additional tips, whether you are in the office working or from home.

If you are already dealing with an injury, pain, or just looking for treatment, you can book with our team in Hamilton, Stoney Creek, and Ancaster. Learn more and book online by clicking here!

What is a Workplace Assessment?

Let’s be honest, most of us were never taught about how to sit at a desk. We simply found a chair, got to our desktop or laptop, leaned forward, and stayed there for eight hours.  Then came the stiff neck, sore shoulders, aching back, headaches, and “Why does my wrist hurt?”

Sound familiar? Your workspace might be a part of the problem.

A workspace assessment, also called an ergonomic assessment, looks at how your work environment and the way you move throughout your workday may be contributing to pain or discomfort. The goal is much more practical: make your workspace work for your body.

"Your Chair Is Not Your Enemy…But It Might Need Some Help"

Your chair doesn’t have to be the fanciest chair in the office. What matters is whether it allows you to sit comfortably and change positions throughout the day. We were lucky that the ‘Medical Health Records’ team from Hamilton General Hospital had perfectly adjustable chairs and desktops.

Physiotherapists usually look at:

• Chair height

• Back support

• Hip and knee position

• Foot support

• Arm position

• How often you change positions

Here’s an important secret: There is no magical perfect posture. Even the best posture can become uncomfortable if you stay in it for three hours straight. Your body likes movement and variety.

Your Laptop Might Be Making You Look Like a Question Mark

Take a look at yourself while working.

Is your head drifting forward? Are your shoulders creeping toward your ears? Are you practically inside your laptop?

If yes, you’re not alone.

Laptops are convenient, but they’re not always ideal for long hours of work because the screen and keyboard are attached to each other.

A physiotherapist may recommend simple changes such as: Laptop stand + separate keyboard + separate mouse = happier neck and shoulders.

You don’t necessarily need to buy everything new. Sometimes a few small adjustments can make a surprisingly big difference.

Stop Chasing Your Mouse Around the Desk

If your mouse is sitting halfway across your desk, your shoulder is doing a tiny workout every time you reach for it. Your keyboard and mouse should generally be positioned close enough that your arms can stay relaxed rather than constantly reaching forward. Your shoulders should feel like they’re working with you, not filing a complaint against you.

Your Monitor Has One Job: Stay Where Your Eyes Want It

If you’re constantly looking down, turning your head, or twisting your body to see your screen, your neck may not be thrilled. Your physiotherapist can assess your monitor height, distance, and position and help you find a setup that feels comfortable for your body. Because your neck shouldn’t have to spend eight hours a day saying

“Excuse me… could we PLEASE move the screen?” 

 The Most Underrated Ergonomic Tool: MOVEMENT

You can have the world’s most expensive ergonomic chair and still feel stiff if you barely move all day. One of the easiest things you can do is change positions regularly.

Try:

• Standing up between tasks

• Walking while taking a phone call

• Getting a glass of water

• Taking a short movement break

• Stretching gently

• Alternating between sitting and standing

• Looking away from your screen regularly

Think of movement breaks as giving your body a reset button. You don’t need a 20-minute workout every hour. Sometimes even a few minutes of movement can be a welcome change.

Working From Home? Your Dining Table Has Questions.

Working from home has given many of us some creative workstations.

The couch, the kitchen counter, the dining table. And, of course, the classic laptop-on-the-bed setup. While these setups might be comfortable for answering a few emails, they aren’t always ideal for spending an entire workday. A workspace assessment can help you create a setup that works within your actual home, not some imaginary Pinterest office.

What Does a Physiotherapist Actually Look At?

A physiotherapist doesn’t just look at your chair and computer. They look at you.

Your physiotherapist may consider:

• Your posture and movement

• Your work tasks

• Your symptoms

• Previous injuries

• Repetitive movements

• Lifting and reaching

• Work duration

• Break patterns

• Strength and mobility

• Your overall workstation setup

The goal is to understand why your body is struggling and find changes that are realistic for your daily routine.

 Your Body May Already Be Sending You Notifications

You know those little warning signs?

• “Hmm… my neck feels tight.”

• “My shoulders are always tense.”

• “My lower back hurts by 4 p.m.”

• “My wrist hurts after work.”

• “I always get headaches at my desk.”

• These can be your body’s version of a notification saying:

• “Hey! We should probably talk about this.”

You don’t have to wait until the pain becomes severe before doing something about it.

Small Changes. Big Difference.

An ergonomic assessment doesn’t necessarily mean buying a $1,500 chair, replacing your entire desk, or transforming your office into a NASA control room.

Sometimes the solution is surprisingly simple:

• Raise the monitor

• Move the mouse

• Adjust the chair

• Change positions

• Take movement breaks

• Strengthen what needs strengthening

• Move what needs moving

Your workspace should support your body, not leave you feeling like you’ve been folded into a pretzel by 5 p.m.

Work smarter. Move more. Feel better.

If your workday regularly ends with aches, stiffness, or discomfort, a physiotherapy workspace assessment may be worth considering. Because your body has to work with you all day long. Might as well give it a workspace it actually likes.

Reduce Injury & Pain at Home and Work With These Quick Tips:

1. Keep the top of your screen to your eye level

2. Keep your forearms/ elbows supported on the armrests

3. Keep your wrists neutral

4. Keep your ankles neutral and supported

5. Keep your low back supported

Want to learn more? Follow us on Social Media and book an appointment with our team today!