Is the Hybrid Work Model Wrecking Your Back?

Working from home

When offices were the primary place of work, it was standard procedure to carry out workstation assessments for each employee. The aim was simply to ensure that each user had at minimum, a standard ergonomic chair that was adjusted to the right height for users’ body, and that the screen monitor was positioned at the correct eye level. This setup minimised strain on the neck and back. Accessories like wrist rests were also offered to reduce pressure on the wrists and lower the risk of repetitive strain injuries.

However, since the lockdowns ended the hybrid model way of working, has meant workstation assessments haven’t exactly been top of the list for many employers and employees. Instead, many people “hot-desk” when they’re in the office, rushing to grab the first available seat without adjusting the chair height or monitor position. At home, some workers are using dining tables or chairs that are far from ergonomic. The result? An increase in reports of back pain, neck stiffness, and discomfort in the shoulders and wrists.

The Anatomy of Poor Posture

If we look at what happens when the back is forced into less-than-ideal positions, it may provide a better understanding of the potential long-term impact of poor posture. For instance, if a chair is too low or a screen is angled in a way that causes you to forward hunch, undue pressure is then placed on the spine. Over time, this can lead to:

Muscle Imbalances

Back, shoulder, and neck muscles may overcompensate if a person is leaning forward for long periods.

Compression of Spinal Discs 

Slouching or leaning can compress the discs between vertebrae, potentially contributing to pain or discomfort.

Strained Ligaments and Tendons 

Poor alignment forces these supportive tissues to work harder than they should, leading to aches and tension.

While we like to think these issues will not happen to us, these issues aren’t always immediate; they can build up gradually over time, until one day it becomes apparent that persistent aches are a daily reality.

The Hidden Cost

It is easy to focus on productivity and convenience and overlook the physical toll on the body. Back, neck, and shoulder discomfort can significantly affect day-to-day wellbeing and even mental outlook. Ultimately, this will have an impact on productivity as, not to mention the cost of seeking intervention from a professional to relieve the pain. In addition, chronic pain isn’t just a physical burden; it can also lead to fatigue, reduced focus, and irritability.

In the long term, ignoring posture can mean more than minor aches. It could lead to musculoskeletal issues that require intervention like physical therapy, or even time off work to recover.

6 Practical Tips to Reduce Strain

The good news is it doesn’t require an expensive setup to make a positive change. A few small adjustments can go a long way:

1. Adjust the Chair carefully whenever hot-desking, take a minute to raise or lower the chair so that your feet are flat on the floor (or on a footrest) you’re your thighs are parallel to the ground.

2. Elevate the Screen if possible and position the monitor so the top of the screen is at your eye level. For laptop users, consider a laptop stand or a stack of books for your laptop to sit upon.

3. Use a Suitable Desk and try not to rely on dining tables or sofas as a permanent workspace. A dedicated desk and chair that are adjustable can make all the difference.

4. Take Regular Breaks often by standing and moving every 30 minutes or so helps relieve tension and boosts circulation.

5. Consider Ergonomic Accessories such as wrist rests, lumbar support cushions, or a second monitor can ease the strain on the back and neck.

6. Listen to the Body as persistent discomfort is a sign that something needs adjusting. There is no harm in seeking professional advice can prevent minor issues from becoming major problems later on.

   
   

Finding Balance in the Hybrid Model

Love it or hate it, hybrid working is here to stay, and with it comes flexibility, but also new challenges. Taking the time to assess your posture and workstation setup, whether at home or in the office, can prevent significant pain, discomfort, and the use of medications down the line. Think of it as an investment in health and wellbeing. After all, a healthier back leads to better focus, increased energy, and a more enjoyable work-life balance.

So, the next time you log in from a dining table or rush to grab a seat at the office, pause for a moment. Adjust the chair, check screen height, and remember, small steps now can prevent bigger problems later. Your back will thank you.