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Working from home presents many challenges, not least the challenge of working ergonomically to prevent back and other musculoskeletal (MSK) problems from occurring.
If you’re already experiencing joint, bone or muscle pain, have developed symptoms since working from home, or already have an existing injury, it’s even more important to look after yourself.
Five ways to manage joint, muscle and bone pain at home:
1. Identify the cause of the problem
If the problem is getting worse, think about what might be causing it. As with most things in life, prevention is better than cure, so check out our article on how to prevent homeworking from hurting your back, consider your posture and think about which daily activities might be contributing to the problem, so you can take appropriate action to mitigate this.
2. Apply basic first aid
There are a number of measures you can take at home to help yourself, such as taking painkillers or anti-inflammatory tablets, resting the injured area and applying heat or cold therapy. If the injury is recent and the area inflamed or warm to touch, applying an ice pack (wrapped in a damp cloth to avoid irritating the skin) can help. If the muscle is sore or tense use a hot-water bottle wrapped in a towel.
3. Seek medical advice
If you have severe pain after a definite injury, feel generally unwell or your symptoms don’t improve within a few days, contact your doctor or physiotherapist. Most are now offering virtual appointments and they will be able to assess you and offer the right advice and treatment. If you have private healthcare insurance, contact your provider to see how they can help you. Usually, for musculoskeletal problems, there is no need to see your GP first as they can arrange for you to speak with an expert physiotherapist. If you are already mid-treatment with your physiotherapist, you should continue to follow their advice, but do get in touch with them directly if you need any support or if things change.
4. Stay active
In general, it’s best to stay active and keep moving as your discomfort allows, but obviously avoid the activities that you find aggravate your discomfort. Pace yourself and try to gradually do a bit more each day. The Chartered Society of Physiotherapy (CSP) has pulled together best practice, advice, guidance and exercises on how to manage joint, bone and muscle pain while you recover, so it’s worth reading up on your particular condition, alongside any advice you may have already received from your doctor or physiotherapist.
5. Tell your employer
Even if you’re working from home, it’s important to tell your employer about any MSK injuries. Occupational Health might be able to carry out a virtual assessment of your workspace and provide you with useful tips or equipment. You might also be entitled to further support, such as access to online physiotherapy and have your work adjusted to facilitate your recovery.
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