As you may have noticed if the pandemic forced you to work from home, telecommuting presents a risk of pain. Indeed, the conditions in this context are not always optimal from an ergonomic point of view. It is therefore not uncommon for pain to set in, which can unfortunately become chronic if no action is taken. Below we present information on self-management of pain in when working from home. In this article you will find tips from our physiotherapists and ergonomists to help you manage your pain.
The emotional component of pain
To understand the relevance of a personal pain self-management strategy, it is important to know the impact of emotional components on pain. Indeed, the pain we feel is often modulated by the emotions we are experiencing at the time. In fact, it has been proven that the perception of pain tends to be exacerbated by negative emotional states, such as anxiety, anger or sadness.
In this sense, it is important to focus on activities and strategies that have the opposite impact on our emotional state and that promote well-being.
Act quickly to prevent chronic pain
Pain has concrete functions. First, it activates the body’s alarm signals to prepare us for danger. Secondly, pain protects us so that we avoid movements and activities that can lead to injury.
However, as mentioned, emotional state has an impact on the perception of pain and on a person’s daily activities. This can be a negative spiral, as a negative emotional state exacerbates pain, pain further hinders activity, and inaction can increase pain symptoms and contribute to disability.
Therefore, as soon as pain appears, we should seek to manage it. When nothing is done, the pain can become more intense and be experienced over a longer period of time. The risk of developing a chronic condition then becomes significant. Pain is said to be chronic when it has been experienced for at least 3 months.
Self-management of pain : which strategies?
It may seem counter-intuitive, but physical activity can greatly help control pain. Although some discomfort is normal at first, we should try to be physically active at a pace and level of activity that is appropriate for our level of discomfort and our own physical condition.
In a work from home setting, here are some active strategie to manage pain:
- Adopt ergonomic positions;
- Change positions frequently during the day (sitting, standing, etc.);
- Stretching specifically for office work (neck, shoulders, wrists, lower back, etc.);
- Take active breaks every hour, i.e., standing, taking a short walk, etc. Take attention away from the screen regularly;
- Practice breathing techniques.
For the affective dimension, strategies that are more related to the cognitive sphere can also be put into practice:
- Activate the 5 senses, for example by listening to music, performing mindfulness exercises, etc. ;
- Take a break to do something you love and that brings you happiness;
- Think positively, focus on positive emotions.
Do not hesitate to seek help
The self-management strategies presented above can have a considerable impact, but they have their limits. In the context of pain, it is important to get rest when you need it. In addition, taking analgesic medication or applying ice can help relieve and limit pain.
However, you should not hesitate to seek help by consulting a professional. A physiotherapist can examine you and determine the cause of musculoskeletal pain. He or she can then suggest targeted strengthening exercises to reduce the pain and prevent its recurrence. On another note, an ergonomist is a professional who can evaluate a workstation, even at home, in order to propose adjustments that will create an optimal environment and conditions from an ergonomic point of view.
We invite you to consult this site, which contains many resources on pain management, prepared by Université Laval and Association québécoise de la douleur chronique. For personalized advice, feel free to consult the Clinique GO™ team, which offers home care and services, but can also provide advice through online consultation.
Approuvé par Francis Desjardins
