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How to Prevent Knee Pain When Working from Home

by Solutions Northwest | Oct 27, 2022 | Ergonomics, Ergonomics Assessments, Ergonomics Solutions, Home Office Design, Office Design, Office Ergonomics, Remote Workers, Work Safety, Working From Home, Workstation Assessment

How to Prevent Knee Pain When Working from Home

How to Prevent Knee Pain When Working from Home
Do you suffer from knee pain during the workday? You’re not alone. A new study reports that one in every four Americans suffers from chronic knee pain.

Many people experience pain or discomfort in the knee joint. Some even end up requiring several surgeries if the knee pain is left unaddressed.

Knee pain can occur when working from home because of a sedentary lifestyle, environmental change, poor office ergonomics, or job stress.

This guide from the ergonomics experts at Solutions Northwest Inc., explains the causes of knee pain at work and how you can reduce symptoms. Keep reading to learn how you can prevent knee pain.

What Causes Knee Pain While Working?

Knee pain can happen to anyone at any age. Usually, knee pain is a result of lifestyle habits more so than a genetic predisposition. This is good news because it means with empowered decisions you can reduce, reverse, or prevent your knee pain.

Below are some common causes of knee pain:

Intense exercise or overexercising
Running “runner’s knee”
Unaddressed injuries
Being overweight
Poor workplace ergonomics
Bending your knees too often/for prolonged periods
Placing heavy weight on your knees
Crossing your legs for extended periods of time

One or a combination of these factors can cause your knee pain, below are five knee pain solutions to prevent knee pain.

1. Set Up Your Workstation Ergonomically

Since you spend about a third of your day at your workstation, how you sit while working from home has a huge influence on your knee pain. Keeping your knees bent for extended periods of time is not good. Make sure to stretch frequently or consider a standing desk.

Setting up a workstation with proper ergonomics can be a daunting task. Most workplace managers or human resource managers will hire an Ergonomics Consultant to design their employees’ workstations, whether in-office or remote. Contact your management today to see if this is something they offer. Or consider a virtual ergonomics assessment, which can be affordable enough to invest in for remote workers.

2. Strengthen Your Hips and Glutes

When the muscles surrounding the knees are weak, it puts all of the pressure of your body weight on the knees. Work on strengthening your hips and glutes with strength training twice a week. Doing so will build the surrounding muscles to protect your knees.

3. Improve Your Posture

Posture impacts everything from your vagus nerve to your knee health. It’s often overlooked.

The mid-day slump is a common cause of chronic pain for desk workers. Be mindful of your posture at all times.

Your feet should evenly touch the floor and your screen should be at eye level. Your shoulders should be relaxed on your armrests throughout your workday. Poor posture, if not addressed, will also strain the neck, back, arms, and legs.

Related article: “4 Tips to Improve Your Posture at Work”

4. Move Every Hour or Half Hour

Even if you’re sitting in the best position with the best posture, your knees “lock” into a position. This is never good for them. Keep things fluid by taking 250 steps every hour (about 2 minutes of walking).

Consider setting a timer on your phone to remind you to take a break.

Related article: “5 Reasons Work Breaks Boost Productivity”

5. Incorporate Self-Care

The workday puts a lot of stress on the body. Make sure to incorporate self-care into each work week. Go for walks, swim, get a massage, or try knee acupuncture.

Use Proper Ergonomics to Design Your Home Office Setup

Remote work is a luxury to be enjoyed. If you feel that working from home has worsened your knee pain, take charge.

Speak with your office manager or human resources manager and ask them to schedule an ergonomics assessment for your workstation.

You may also consider a virtual ergonomics consultation where a professional ergonomics consultant will advise you on simple changes that can prevent knee pain (all you need is access to e-mail or a smart phone). They’ll also address any other issues such as neck pain or carpal tunnel. Once your workstation is comfortable, you will likely find yourself working not only pain free, but in a timelier and more productive manner!

If you or your remote employees need to design an ergonomic home workspace, contact the ergonomics experts at Solutions Northwest Inc. for more information.

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR.

Virtual Ergonomics Assessment available nationwide!

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

Olympia, WA

360-236-8748

Portland/Salem, OR

503-768-9742

Seattle, WA

206-521-5676

Contact our Ergonomics Experts

Standing Workstation Ergonomics: Frequently Asked Questions

by Solutions Northwest | Oct 21, 2022 | Ergonomics, Ergonomics Assessments, Ergonomics Solutions, Office Design, Sit Stand Desks, Standing Desks

Standing Workstation Ergonomics: Frequently Asked Questions

Standing Workstation Ergonomics: Frequently Asked Questions

Standing workstations accounted for 95% of desk sales in 2019, and experts expect this number to rise. Those interested in proper workstation ergonomics (ergonomics is the study of people’s efficiency in their working environment) already know that standing desks contribute to an ergonomic office by improving employee health and productivity.

Keep reading if you’re considering a new desk for your office or home office. Below are a few frequently asked questions about standing workstations that the ergonomics consultants at Solutions Northwest Inc. commonly answer.

What are the Benefits of a Standing Workstation?

The popularity of standing workstations is no mistake. The standing workstation can help combat the adverse effects of sitting all day. There are many health benefits to using a standing workstation. Here are a few.

Lower Blood Sugar – Standing after your lunch break can help reduce the blood sugar spike from eating. High blood sugar levels are associated with poor health. A sedentary lifestyle is a precursor to Type II Diabetes. Even something as simple as standing to digest your meal can lower your risk.
Lowered Risk of Weight Gain – Even standing in one place at your standing workstation burns more calories than sitting. To stave off weight gain, you must burn more calories than you eat. An afternoon spent standing at work instead of sitting can burn 170 calories; if you stand every afternoon all week, you can make a big difference.
Lower Risk of Heart Disease –Exercise is key to lowering the risk of heart disease but sitting all day may negate the effects of your workout. Standing appears to be better for heart health.
Higher Energy Levels – You’ve probably noticed how sleepy you feel sitting at your desk, especially in the afternoon. Studies show that standing workstations can decrease feelings of fatigue and stress. Your body is more alert when it has to hold itself up.

What are the Downsides of a Standing Workstation?

After going over the benefits of standing while working, we must acknowledge that there are also risks to standing all day the same as there are risks to sitting all day.

Jobs that require standing for many hours have shown to cause pain and swelling in the feet along with certain vascular complications. Standing all day can also add unnecessary strain on your hips, ankles, and knees.

This is why most people will choose to invest in a sit-stand desk that allows you to lower and raise the height of the desk throughout the day. Our ergonomics consultants recommend setting a timer to switch between sitting and standing to allow for a more a balanced workday.

Related Article: “Sitting vs Standing at Your Desk”

Standing Workstations FAQ:
Now that you know you can sit and stand throughout your work day using a sit-stand desk, let’s try answering a few frequently asked questions about standing workstations that the ergonomics consultants at Solutions Northwest Inc. commonly answer below.

Will a Standing Workstation Help with My Back Pain?

Standing workstations can reduce neck, back, and shoulder pain. In some experiments, even individuals with chronic back pain found relief from standing desks.

How High Should I Have My Standing Workstation?

To determine your standing workstation’s correct height, stand up as you usually would. Then, bend your elbows until your forearms are parallel to the ground.

The distance between your elbow and the floor is the ideal height for your workstation. Adjust the height depending on what shoes you’re wearing or if you use a desk mat.

Are Standing Workstations Affordable?

There are many different options for workstations. Some are very affordable, and others are more pricey. The cost will depend on the number of different configurations, the mobility of the unit, and the types of built-in accessories. Shop around for what suits your budget and your needs.

Standing Workstation Ergonomics

The popularity of standing workstations speaks for itself. Workers love standing workstations for the health benefits, like decreased risk of heart disease and weight gain to improved back pain and energy levels.

However, as we noted, our ergonomics consultants recommend purchasing an adjustable sit-stand desk that will allow workers to take a break from standing and sit down throughout the workday.

If you have other standing desk questions or need more help finding ergonomic solutions for your workplace, contact the Ergonomics Experts at Solutions Northwest Inc. for a consultation.

We offer both in-person ergonomics assessments and virtual ergonomics assessment. Through our detailed assessment tools, you can find out exactly what you need to fix in the office for better health and productivity in the workspace.

Check out our website SolutionsNW.com for more details on how you can find the best office setup today!

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR.

Virtual Ergonomics Assessment available nationwide!