Have you ever felt a sharp, cramping sensation in your wrist, neck, or sometimes in your leg due to prolonged repetitive activities such as typing and chopping vegetables? It is likely a Work-related Musculoskeletal disorder or WMSD. It is a condition with severe pain and discomfort in the muscles, joints, tendons, and nerves. It often occurs when one set of musculoskeletal systems is overworked.

In today's times, musculoskeletal disorders are becoming more frequent in individuals across age groups.  According to a study, the most common symptoms of MSDs were found in the lower back (48.9%), shoulders (45.9%), neck (44.2%), upper back (43.8%), and knees (43.8%). The highest prevalence of MSDs in at least one body region was found among healthcare workers at 90.3%. This article will take you through some of the most common causes of the condition and how to manage it.

The Dangers of Prolonged Sitting: How to Combat WMSDs (Musculoskeletal Disorders)

Prolonged sitting aggravated WMSDs. These kinds of sedentary lifestyles can make such conditions worse. Activities such as long hours at a desk and sedentary work such as cooking, traffic management, security personnel, etc., can have a negative impact on the body's function and hamper it.

While some types of occupations require such sedentary lifestyles, it is vital to ensure that one engages in activities that help relieve stress. (like how the author of this article takes a break every five minutes to stretch and pet their dog). Physical activities that help improve movement, such as simple stretching exercises, can go a long way in reducing tension in the muscles and joints.

It is also important to keep a tab on diet as it can harm the functioning of key organs.

Link Between Poor Posture and WMSDs

Poor posture often results in a WMSD, as it causes immobility of the human body, and certain parts are overworked. This excessive pressure on certain joints can be stressful for the body to handle. Poor postures, such as poor lumbar support and wrist support, can cause WMDs that can become difficult to manage.

Posture can also affect efficiency and can amplify the stress caused by the occupation or activity engaged in. This adds pressure on the musculoskeletal system and aggravates such injuries.

Overcoming the Challenges of Maintaining an Active Lifestyle While Working from Home

One of the most common causes of a WMSD is dehydration. The lack of water to conduct electrons in the body results in muscles cramping and reduces their ability to move around. Long work hours often make us forgetful of the need to drink water and hence the kind of concerns. It is important to drink sufficient water to stay hydrated.

This can be clubbed with regular exercise - no, you do not have a gym. Simple mobility training and stretching exercises coupled with mindfulness practices can go a long way in reducing the possibilities of WMSD.

Role of Breaks and Movement in Preventing WMSDs

In most cases, musculoskeletal disorders are caused by repetitive motion to the joints and muscles, resulting in them being stressed unnecessarily. This is coupled with poor work balance, which can result in painful WMSDs. Movement and breaks during long work hours are crucial to solving some of these issues. It allows your body to recover from the sedentary work condition and allows your brain to refresh. 

Breaks help the body "wake up" from the monotony of work and help improve circulation. This can help improve mobility and reduce the condition. Warm-up exercises can also help reduce musculoskeletal disorders in you. 

Simple Home Office Modifications to Reduce the Risk of WMSDs

In most cases, people who work long and strenuous hours at the desk are prone to musculoskeletal disorders. This includes people who work at a desk job with little opportunity for physical activity. In these conditions, you can engage in simple home modifications that can go a long way in creating a more pleasant work environment.

Invest in a good chair and desk that offer sturdy support and are ergonomic. This can go a long way in giving you good shoulder and back support, which is critical in managing WMSDs.

Setting up the screen at eye level and investing in a pair of good keypads and mice can also help manage the condition. Using platforms at a higher height for cooking and eating can also help reduce such illnesses. 

Avoid consuming media content on the bed or sofa; these can make you sedentary and impact your posture.

Benefits of Investing in Ergonomic Equipment for Your Home Office

Ergonomic equipment is designed to accommodate the human body. This can reduce discomfort and strain on specific body parts, such as the lower back, neck, shoulder, and wrists. It can help reduce the risk of repetitive strain injuries and other work-related injuries.

This equipment can also keep some of your body engaged in activities that can help reduce stress and ensure that the body is not taking a toll to a large extent. An ergonomic setup can also help improve productivity as you can engage in longer work hours without the stress of it.

Role of Physiotherapy in Managing WMSDs While Working from Home

Physiotherapy plays a crucial role in managing work-related musculoskeletal disorders (WMSDs). Physiotherapists are trained to assess and diagnose musculoskeletal conditions and develop individualized treatment plans to alleviate pain and improve function.

Treatment for WMSDs may include exercises, stretches, manual therapy, and modalities such as ultrasound or electrotherapy. To help prevent future injuries, physiotherapists may also advise you on proper posture, body mechanics, and ergonomics.

To find a qualified physiotherapist, it is recommended that you ask for referrals from a primary care physician or other healthcare professionals. You can also check with your local physiotherapy association or college or search online directories of physiotherapists. It is important to ensure that the physiotherapist is licensed and registered with the relevant regulatory body and has experience treating WMSDs.

Expert Tips for Self-Treatment of WMSDs at Home

Musculoskeletal disorders can be managed at home with little medical intervention in most cases. Since it is induced due to exertion of the body due to stress, one efficient way to manage this condition is to take adequate breaks between work. This helps the body relax.

Another essential way to manage the condition is to engage in activities that help move the body, such as stretching exercises. This can help manage the condition and help reduce spasms of the muscles and aches in joints.

Staying hydrated is also important in ensuring that the conditions do not worsen.

Ice packs and heat packs, along with gentle massages and therapy, can help relieve pain to large extents and improve circulation.

Benefits of Incorporating Physical Exercise into Your Work-from-Home Routine

Exercises at home, as simple as stretching your hands and feet for a few minutes every couple of hours, can go a long way in engaging your body in activities. Physical exercises such as running, jogging, playing a sport such as badminton, or even spending time in a pool can improve overall physical health.

Yoga and mindfulness exercises can boost your mental health if done consistently. Spend some time understanding what kind of exercises work best for you. This will give you the confidence to stay engaged in physical activities and can help reduce the condition.

Exercises and Stretches to Help Alleviate WMSD Symptoms

There are many exercises and stretches that can help alleviate symptoms of work-related musculoskeletal disorders (WMSDs). They are as follows- 

• Neck Stretches: To help alleviate neck pain and tension, try gently tilting your head to one side and then the other, holding each side for 15-20 seconds. You can also try tilting your head forward and backward and side-to-side.
• Shoulder Rolls: To help alleviate shoulder pain, try shrugging your shoulders up towards your ears and then rolling them backward in a circular motion. Repeat this exercise 10 times.
• Wrist and Forearm Stretches: To help alleviate pain and tension in the wrists and forearms, try extending your arm straight out in front of you and then bending your wrist down so that your fingers point towards the floor. Hold for 15-20 seconds and then switch to the other hand.
• Lower Back Stretches: To help alleviate lower back pain, try lying on your back and pulling your knees up towards your chest. Hold for 15-20 seconds and then release.
• Hamstring Stretches: One exercise to alleviate pain in the back of the legs is to sit on the chair with one leg straight and bend the other at the knee. While sitting, lean forward and reach towards your toes, holding the stretch for 15-20 seconds. Alternate legs and repeat the stretch.
• Hand and Finger Stretches: To help alleviate hand and finger pain, try making a fist and then straighten your fingers out. Repeat this exercise 10 times. You can also try gently massaging each finger and thumb.

However, It is important to note that these are general exercises and it is important to consult with a healthcare professional before starting any exercise program. They will be able to guide you in choosing the best exercises for your specific condition and will also be able to provide you with proper technique.

The Role of Physiotherapy in Managing WMSDs: Finding a Qualified Practitioner

Physiotherapy plays a crucial role in managing work-related musculoskeletal disorders (WMSDs). Physiotherapists are trained to assess and diagnose musculoskeletal conditions and develop individualized treatment plans to alleviate pain and improve function.

Treatment for WMSDs may include exercises, stretches, manual therapy, and modalities such as ultrasound or electrotherapy. To help prevent future injuries, physiotherapists may also advise you on proper posture, body mechanics, and ergonomics.

To find a qualified physiotherapist, it is recommended that you ask for referrals from a primary care physician or other healthcare professionals. You can also check with your local physiotherapy association or college or search online directories of physiotherapists. It is important to ensure that the physiotherapist is licensed and registered with the relevant regulatory body and has experience treating WMSDs.

Final Thought

WMSDs can be painful and worsen with time if not given attention at the right time. Ergonomic equipment and striking a work-life balance are crucial in managing the condition. In most cases, it can be treated at home with simple remedies such as exercises and physical activities.

However, in some cases, there is a need for medical intervention which can provide more meaningful methods of pain management in the long run. Consult our team of experts at Physiotattva today to work towards healthier work habits.

Frequently Asked Questions

How can I prevent WMSDs while working from home?

Taking breaks between work, ensuring you engage in stretching and strengthening exercises, and staying hydrated can help you prevent WMSDs.

How can I incorporate breaks and movement into my workday to prevent WMSDs?

You can incorporate breaks by setting timers, reminders, and asking someone to check in on you. Some other ways are to set boundaries at work and take breaks without fail. You can also engage in simple on-the-spot flexing exercises that can help you relax.

How can physiotherapy help me manage WMSDs while working from home?

Physiotherapy is effective in managing WMSD, as it provides a series of solutions in the form of heat and ice therapy through regular strengthening exercises. It can also provide insight into managing the condition better.

How can I reduce stress and maintain good posture while working from home?

Setting boundaries at work, investing in ergonomic equipment, and setting aside a space in your house are some ways to maintain good posture at work.

Are there any ergonomic equipment options available in a home office setting?

Plenty of affordable equipment is available in the market for home office settings. This has risen since the pandemic, and some effective products help optimize your health and productivity.

What simple modifications can I make to my home office space to reduce the risk of WMSDs?

Modifications such as wrist supports, feet support, lumbar support chairs, sturdy tables, using monitors at eye level, and space near fresh air and light can help reduce the risk of WMSDs while working from home.