Since the novel coronavirus outbreak, organizations around the world have shifted from offices to living rooms. The pandemic has led to the world’s largest work-from-home experiment. And while the idea was a farfetched dream for employees, the pandemic has certainly sped up the entire process of it.
With companies like Twitter, Shopify, Square, and Facebook have made changes to their policy and have given employees a forever “work-from-home”, organizations like Tata Consultancy Services, Google and Microsoft are eyeing to do the same. The viability of the concept and the way employees have come out with their experiences and productivity during their remote working tenure, has started a debate over the topic and how it can be the future of the workplace.
No matter how appealing the idea of working from home may sound, many people are discovering that the reality is very different. In addition to challenges like navigating an uprooted schedule, wrangling children, and sharing your Wi-Fi bandwidth with a household, pesky pains have likely crept up. To address these concerns, board-certified anesthesiologist and pain specialist Dr. Anita Gupta has shared some tips on managing your pain while working from home.
“Millions of people live with chronic pain, many of whom are experiencing exacerbated symptoms due to recent lifestyle changes like working from home,” explains Dr. Gupta. “While a comprehensive pain-management plan from your doctor is recommended, unfortunately, COVID-19 has increased barriers in obtaining treatment.” She recommends the following tips for being proactive in your pain-relief:
1.) Add massage to your daily routine
Staying ahead of the pain is one of the best ways to prevent it, and a great approach is adding massage to your daily routine. It relieves muscle tension by enhancing blood flow; causing muscles to relax and decreasing inflammation by activating genes that naturally reduce swelling. Hand-held massagers are an excellent option for maintaining a massage regimen as they can be used from the comfort of your home.
2.) Keep up the physical activity
You may not be commuting, might not even be going for your walks but that doesn’t mean that you should just have screen time and bedtime in your routine. Schedule regular breaks in your workday, preferably that involve exercise. Home-based exercise programs are available virtually and can be done under the guidance of your doctor. Wear comfortable clothes, allow time to stretch, and implement a hand-held massager to alleviate post-exercise flares. Consider doing strength and balance activities as well to stay healthy and reduce the risk of falling. It’s crucial to remember, however, to seek medical advice if you experience chest pain, dizziness, or sickness during exercise.
3.) Adjust and adapt your home workspace
Try to emulate the ergonomic environment you had at the office. Adjust your chair height as needed, keeping your feet flat on the floor. If your at-home work chair still isn’t up to par, consider strapping on a lumbar support for better posture and less strain on your lower back. Upper back and neck pain could be the result of holding your head in a downward angle to look at your computer, so try propping up your monitor to eye level.
4.) Manage your stress levels and mental health
Chronic muscle and joint pain can be exacerbated during times of increased stress, like the change in routine that has come for many with COVID-19. Stress reduction and behavioral treatments are vital in soothing the central nervous system and pain response. One way to do this is by keeping up your pre-COVID-19 habits while working from home. For example, shower and dress as if you were going to the office; the familiar ritual can help maintain a motivated and positive attitude. However, it’s equally important to find the separation between your work life and home life. So if your dining table is now your desk, try moving your office set up to a closet on the weekends — after all, out of sight, out of mind.
5.) Maintain your medical regimen as prescribed by your doctor
While visits to your doctor may now be less frequent, remember, most medications should not be abruptly discontinued as this can worsen the systemic disease. If you’re concerned about the availability of your medications, ask your doctor about the possibility of increasing your supply from 30 to 60 days. Or, if you’re due for check-in to get a prescription refill, see if your doctor is willing to do it virtually. Finally, many pharmacies offer home delivery, lessening the need for in-person interactions.
“Now, more than ever, prioritizing your health is crucial,” continued Dr. Gupta. “The above tips are just some of the ways you can improve your physical well-being, and find the strength to better navigate the daily challenges of living through this global pandemic.”
“Note: The above insights are based on Dr. Anita Gupta’s conversation with therapeutic at-home massager manufacturer Wahl where she discussed the various aspects of remote working.”
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