work from home injuries

Quarantines. Shutdowns. Social Distancing. Work From Home (WFH). The landscape of the Canadian workplace has drastically changed. Almost every office employee has transitioned in and out of remote working situations or is balancing a hybrid model of on-site and at-home workflow. For many who are working from home for the first time, the home office is a makeshift setup at their coffee table, at the kitchen counter, or even from their bed. While we all struggle to find a quiet space, free from distractions with an acceptable background for zoom meetings, the considerations of a healthy workspace may be far from our minds. Without the ergonomic arrangement mandated in the traditional workplace, aches, pains, and strains can result.

Recognizing Soft Tissue Injuries Early

Without a proper workspace setup at home, you put yourself at a greater risk for soft tissue injuries. Soft Tissues refer to muscles, tendons, and ligaments throughout your body. A common impairment to soft tissues associated with working from home is Repetitive Strain Injuries or RSIs. RSIs can develop slowly over time, and can easily be dismissed or overlooked at first. The common symptoms of an RSI are:

  • Numbness
  • Dull, Aching Pain
  • Swelling and Tenderness
  • Tingling and Burning Sensations
  • Weakness and Fatigue
  • Impaired Grasp and Finger Dexterity 

Recognizing and addressing the aches and pains associated with work-related soft tissue injuries early can help you avoid worsening pain and chronic complications.

Visit Our Calgary Chiropractor Clinic for Treatment Of Soft Tissue Injuries 

At Shephard Health, you will receive in-depth treatment for all of your WFH soft tissue-related injuries.

Visit Shephard Health in the heart of Kensington for a consultation with Dr. Shephard and his team of health and wellness experts and over 20 years of experience and skill. They will perform a complete health history and examination of the injury in question to curate a tailored and unique treatment plan to pursue to obtain fast relief and rehabilitation. Dr. Shephard can also provide rehabilitation exercises, diet recommendations, cutting-edge treatment modalities, and at-home practices for you to speed up your healing.

An Ounce of Prevention

It is, of course, ideal to be aware of the risks of RSIs and soft tissue impairments and take measures to avoid the pain and possible complications before an injury occurs. To create an ideal WFH setup consider the following:

Stretching: Prior to beginning work and periodically throughout your workday, take a few minutes to stretch. Develop a routine paying attention to your neck, back, chest, shoulders, arms, wrists, and fingers. Holding and releasing stretches will counter the stiffness and numbness of sitting still.

Moving: Breaking up your workday with short 5-minute walks gives your muscles and joints a recharge, increases blood flow, combats body fatigue, and prevents fluid pooling.

Standing: If possible, consider spending a portion of your workday standing. Standing can reduce back pain, improve circulation, and boost core strength. 

Ergonomics and Posture: Your chair should support your spine, allowing your feet to rest flat on the floor, knees at 90°, elbows at 90°, shoulders relaxed, wrists lightly supported, neck and head comfortably stacked over your spine. Intermittently check yourself for posture, taking a breath and realigning yourself; it can be easy for long stretches of time to pass while you are engulfed in work.

Treatment Solutions

Despite our best efforts, soft tissue injuries can still occur while working from home. If you are suffering the aches and pains from a WFH related soft tissue injury the correct treatment protocol is PRICE:

PROTECT: Stop the activity that may aggravate the injury. Immobilize or minimize the use of the injured area. This might involve a sling, crutches, or a brace.

REST: Rest and avoid any activities that cause strain or pain. Allow yourself time to heal.

ICE: Apply ice to the affected area for 20 minutes every two to four hours. Be careful not to apply ice directly to your skin to avoid cold damage.

COMPRESSION: Use a compression bandage to control swelling while ensuring you don’t restrict circulation.

ELEVATION: As often as possible, rest the injured area in a supported position elevated above the level of your heart. This allows fluid to drain away from the injury site and reduce swelling.

If you have done all you can to prevent and to treat soft tissue injuries incurred while working from home, but you are still experiencing pain and disruptions to your ability to WFH, connect with the team at Shephard Health to receive your assessment and a recovery plan designed specifically for your injury and your work-from-home setup. We can help you achieve wellness with our innovative treatments and get you back to work in good health.

Treatment Plans For Pain-Free Living

You do not need to allow the effects of a soft tissue injury to inhibit your ability to live fully. The team at Shephard Health is committed to the well-being of our patients. We recognize that each individual requires a specific treatment plan and corrective measures to address the symptoms of soft tissue injury. We believe in a whole-person approach to wellness and a collaborative model to providing injury care. If you are struggling with pain, discomfort, loss of function, or chronic numbness due to a soft tissue injury, Shephard health offers multiple treatment modalities. Contact us now to learn how our innovative therapeutic services and chiropractic care can help you attain healing and reach your physical goals.


Will my insurance cover my treatment?

Your treatment with the team at Shephard Health may be covered by your policy’s extended insurance. We recommend contacting your insurance company or your HR department to clarify the details of your policy. Some companies will also allow you to apply your discretionary spending funds to treatments for your WFH injuries.

Which treatment is right for me?

The team at Shephard Health is focused on whole health and we have a wealth of tools, techniques, and treatments to address your soft tissue impairment. We are ready to design a comprehensive treatment plan customized just for you.

Do I need a referral from my family doctor?

A referral is not required to book a consultation with the Team at Shephard Health. Connect with us today and begin your journey to healing and wellness right away.



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