Home Office Edition: How To Prevent Work Injuries
Khairunissa Hemani • April 1, 2021
When we hear the term “work injury”, most of us probably picture someone doing physical or labour-intensive work. However, you might be surprised to learn that many of the injuries our patients have sustained throughout the COVID-19 pandemic haven’t been a result of physically demanding jobs. In fact, we’ve seen a wave of patients who have been working from home in the last year, with a range of aches, pains and strains as a result of falling victim to poor office ergonomics.
While finding time for physical activity has been challenging as of late, there are still ways to better your posture, improve the quality of your work environment and stay physically active during these times.
In this blog, we’ll review 3 of our most important work from home tips to help you prevent at-home work injuries. If you’re experiencing pain, we’ll also go over how we can help with that too.
Tip #1: Be mindful of your posture
Sitting at a desk for lengthy periods of time is a surefire way to establish bad posture, which can eventually lead to lower back pain, shoulder pain, strained wrists, carpal tunnel and a wide variety of other symptoms. While working from home, many of us have also unfortunately experienced longer intervals of straight sitting, without appropriate breaks in-between.
While those who are used to working in an office setting may be required to spend quality time at their computer for a good chunk of the day, there are ways to decrease the stresses on your body from having poor posture. Some tips include:
- Avoiding laying in bed or sitting on the couch too long with your computer (this won’t provide the right support for your back and neck)
- Sitting at a dedicated desk or table that is ergonomic (see our tips below)
- Sitting at a comfortable ergonomic chair that will support good posture (this includes one that provides adequate lumbar support, that allows your feet to touch the floor/a footstool, that allows you to sit evenly and that allows your elbows to sit at a 90 degree angle)
- Taking a 10 minute break after each hour of sitting (try using this time to stretch or go for a short walk!)
Tip #2: Set up an ergonomic work environment
Ergonomics is the name given to the study of the relationship between people and the tools they use. When it comes to your home office setup, these are all components of ergonomics — and when you haven’t got things set up to meet your specific proportions or needs, this can definitely have negative effects on your posture, eyesight and overall physical and mental well-being.
To prevent strain and injury from becoming a part of your at-home work routine, it’s essential that you set up an ergonomic work environment. The three most important factors to consider are:
- Choosing a desk with the right height: To prevent issues such as strained forearms or shoulder and back pain, make sure you are working at a desk that is set at the right height. Ways to determine if your desk is the right height include making sure your feet sit flat against the floor, that your legs fit comfortably under your desk and that the angle between your forearm and upper arm is between 90 degrees and 110 degrees.
- Choosing the right ergonomic chair: Be sure to choose a chair that allows you to sit with your feet flat on the floor (or a footrest) and with your thighs parallel with the floor. If you can find a chair with a reclining back section or tilting capabilities, this is also a great way to reduce tension on your back. A chair with a natural curve (or a lumbar pillow) will also provide necessary support for your lower back area.
- Placing your screen at the right level: Given that you’re likely to be staring at your screen for the duration of your shift, the right placement of your dedicated monitor or laptop screen is critical. For best results, place your screen at least 20 inches in front of you, angle it around 10 to 20 degrees and keep the top line of your screen around your eye level.
Tip #3: Consider at-home exercises or physiotherapy
If working from home has started to take a toll on your body, finding small breaks throughout the day to do mini-exercises can make a world of difference in helping you maintain good posture. Being stuck in the same position for too long is one of the easiest ways to experience aches and pains, muscle spasms and reduced joint range of motion.
We suggest taking quick breaks and trying these stretches:
- 10 reps of shoulder blade squeezes
- 30 seconds of wrist stretches
- 10 reps of seated chair rotations (5 for each side)
If none of the above-mentioned methods seem to work, you may be a good candidate for physiotherapy. At Delta Physiotherapy & Rehab, we provide a multidisciplinary approach to treating injury — and can successfully help you manage any pain you might be experiencing from prolonged periods of working at a desk.
Combined with a comprehensive approach that we’ll tailor to treat your specific injuries and symptoms, we offer several types of hands-on treatment — including manual therapy,
acupuncture,
shockwave therapy,
massage therapy and
laser therapy.
Contact Delta Physiotherapy & Rehab Today
If you’re looking for a dedicated team that’s ready to help you manage your pain from at-home work strains, our experts at Delta Physiotherapy & Rehab are ready to help. We’ll tailor a personalized treatment plan that’s right for you.
To learn more about how to get started, call us at 905-270-3086, email us at info@deltaphysiotherapy.ca or book an appointment online today.
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Do you finish your day with a stiff neck, tight shoulders, or a nagging headache? You’re not alone. With so much time spent sitting at computers, scrolling on phones, and working from home, neck pain and posture dysfunction have become incredibly common. At Delta Physiotherapy & Rehab , our Physiotherapy & Chiropractic teams frequently see patients struggling with tech neck , a condition caused by forward head posture and strain on the neck and upper back. This constant downward position can lead to tight muscles, joint stiffness, and cervicogenic headaches (headaches originating from the neck). And it’s not just the neck , poor posture can also affect the jaw, leading to TMJ (temporomandibular joint) issues such as jaw pain, clicking, or discomfort while chewing. What Causes Tech Neck and Posture Dysfunction? The human head weighs around 10–12 pounds in a neutral position. When you tilt it forward 30–60 degrees (as you do when looking at your phone), the pressu r e on your neck muscles can increase to 40–60 pounds on your spine. Over time, this causes: 🖥️ Muscle fatigue and tightness in the neck and shoulders 📱 Compression in the cervical joints 😣 Poor alignment affecting the jaw and upper back 🪑 Weak postural muscles due to sitting for long hours 💻 Workstation setups that don’t support healthy posture When the head is consistently forward, it pulls the spine, jaw, and shoulder muscles out of balance — resulting in neck pain, cervicogenic headaches, and TMJ tension.
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Your feet carry you through life. every step, every stride, every move. When pain strikes, it can affect your entire body, from your ankles and knees to your hips and back. Many people don’t realize that these problems often start from the ground up. Your feet support your entire body and even a small imbalance can lead to pain throughout your legs, hips, and spine. That’s where orthotics and chiropody care come in. At Delta Physiotherapy and Rehab, we offer comprehensive orthotics and chiropody care in Mississauga, delivered by our registered chiropodist and multidisciplinary rehab team. With two convenient locations - Erin Mills and Central Parkway Mississauga ,expert foot care is always close by. What Is Chiropody Care? Chiropody is specialized healthcare focused on the assessment, treatment, and prevention of conditions affecting the feet and lower limbs. Our registered chiropodist in Mississauga provides safe, evidence based treatments to help you stay active and pain-free. Conditions Treated by Our Chiropodist: 1. Corns, Calluses, and Cracked Heels Symptoms : Thickened, rough skin on the soles or toes; dryness or painful cracks around the heels. How We Help : Our chiropodist carefully removes corns and calluses using safe, sterile techniques — no over-the-counter acids or blades needed. We also provide footwear recommendations, and custom orthotics to reduce pressure points that cause hard skin buildup. 2. Ingrown Toenails and Fungal Nail Infections Symptoms: Redness, swelling, pain, or infection along the nail edge; thickened, discolored, or brittle toenails. How We Help: We offer gentle and effective treatment for ingrown toenails, including partial nail removal if needed. For fungal nails, we provide medical debridement and guidance on topical or oral treatments to restore healthy nail growth. 3. Plantar Warts Symptoms: Small, grainy growths on the soles of the feet that may cause pain when walking or standing. How We Help : Our chiropodist removes plantar warts safely using professional methods such as cryotherapy, topical treatments, or debridement without damaging surrounding healthy skin. 4. Diabetic Foot Ulcers and Neuropathy Symptoms: Numbness, tingling, wounds that heal slowly, or loss of sensation in the feet. How We Help : Our chiropody team provides regular diabetic foot assessments, wound care, and education on daily foot checks. We design custom orthotics to protect high risk areas, improve circulation, and prevent ulcers from returning. 8. Skin and Nail Disorders Symptoms : Dry, itchy, peeling skin, or thick, discolored nails. How We Help : From fungal and bacterial infections to eczema and psoriasis related issues, our chiropodist offers safe skin and nail care tailored to your needs improving both comfort and appearance. Expert Care, Tailored to You Our chiropody and orthotics services in Mississauga are designed to help you walk comfortably, prevent complications, and maintain long-term foot health. Whether it’s pain relief, prevention, or performance, Delta Physiotherapy & Rehab has you covered. Learn more: 📍 Visit us at Delta Physiotherapy Erin Mills ( Erin Mills & Dundas) 2400 Dundas Street W, Unit: 16, Mississauga, ON L5K 2R8 905-822-9898 Delta Physiotherapy Central Parkway ( Near Square One) 325 Central Parkway W, Unit 38, Mississauga, ON L5B 3X9 905-270-3086 How Custom Orthotics Help You Move Better Custom orthotics are prescription shoe inserts designed to support your unique foot structure and correct alignment. Unlike store-bought insoles, custom orthotics are made from a 3D scan or cast of your feet, ensuring a perfect fit and lasting comfort. Our custom orthotics Mississauga can help manage or relieve: 1. Plantar Fasciitis Symptoms : Sharp pain in the heel, especially with the first few steps in the morning or after rest. How We Help : Our chiropodist provides custom orthotics designed to cushion and support the heel, relieve pressure from the plantar fascia, and improve foot mechanics to prevent future flare-ups. 2. Flat Feet (Pes Planus) Symptoms : Little or no arch, foot fatigue, and pain along the inner ankle or knees. How We Help : Custom orthotics provide arch support and realign the foot structure. Our chiropody care includes gait analysis and exercises to strengthen the supporting muscles. 3. High Arches (Pes Cavus) Symptoms : Excess pressure on the heel and ball of the foot, frequent ankle sprains, and instability. How We Help : Orthotics distribute weight evenly and provide cushioning to reduce stress on pressure points. 4 . Heel Spurs Symptoms : Pain and tenderness in the heel, often linked with plantar fasciitis. How We Help : Our chiropodist designs orthotics with heel cups and cushioning that reduce inflammation and pressure on the heel bone. 5. Achilles Tendonitis Symptoms : Pain and stiffness along the back of the heel or calf, especially during movement. How We Help : Orthotics help correct overpronation (rolling inward of the foot) and reduce strain on the Achilles tendon. We also offer footwear advice and stretching programs. 6. Shin Splints Symptoms : Pain or tightness in the front or inner part of the lower leg, often triggered by running or walking. How We Help : Orthotics help improve foot mechanics and reduce shock impact. Our team provides advice on proper footwear and activity modification. 7. Knee Pain / Patellofemoral Syndrome Symptoms : Aching or pressure behind the kneecap, especially when climbing stairs or sitting for long periods. How We Help : Custom orthotics correct misalignment in the feet that contributes to knee strain. Chiropody and physiotherapy work together to support proper leg mechanics. 8. Hip and Lower Back Pain Symptoms : Persistent pain or tightness in the hips or lower back, often due to poor posture or uneven leg length. How We Help : Orthotics promote better alignment of the feet and spine, reducing strain on joints and improving posture over time. 9. Bunions and Hammertoes Symptoms : Pain, swelling, and deformity near the big toe (bunions) or bent smaller toes (hammertoes). How We Help : Our chiropodist recommends orthotics that reduce pressure on the affected joints and provides footwear guidance to prevent further irritation. 10. Diabetic Foot Conditions Symptoms : Numbness, tingling, wounds that heal slowly, or changes in foot shape. How We Help : Our chiropodist provides routine diabetic foot assessments, wound care, and custom orthotics that protect sensitive feet and prevent ulcers. 11. Morton’s Neuroma Symptoms : Burning or tingling pain between the toes, often described as “walking on a pebble.” How We Help : Custom orthotics relieve pressure between the metatarsal bones and improve foot alignment to reduce nerve irritation. 12. Arthritis-Related Foot Pain Symptoms : Stiffness, swelling, and pain in the foot or ankle joints. How We Help : Orthotics with cushioning materials absorb shock and reduce joint stress. Chiropody care includes footwear recommendations and gentle stretching guidance. 13. Gait and Posture Issues Symptoms: Uneven walking patterns, hip or knee discomfort, or back pain caused by poor alignment. How We Help : Through gait analysis and custom orthotics, we identify imbalances and correct your posture from the feet up. Improved alignment reduces stress on joints and muscles, enhancing movement efficiency. Whether you’re an athlete, a healthcare worker, or someone who spends long hours standing, custom orthotics can dramatically improve comfort, balance, and performance. Learn more about Custom Orthotics in Mississauga :https://www.deltaphysiotherapy.ca/custom-orthotics Why Choose Delta Physiotherapy and Rehab At Delta Physiotherapy and Rehab, we’re more than just an orthotics clinic .we’re a multidisciplinary team that includes physiotherapists, Chiropractors, massage therapists, and a registered chiropodist. We use advanced technology, including gait and posture analysis, to ensure your orthotics and foot care plan are completely personalized. What Makes Us Different: Registered Chiropodist on-site Collaboration between chiropody and physiotherapy Two Mississauga locations for convenience with free parking onsite Covered by most extended health insurance plans Visit Us: Delta Physiotherapy Erin Mills Mississauga ( Erin Mills & Dundas) 2400 Dundas Street W, Unit: 16, Mississauga, ON L5K 2R8 📞 905-822-9898 Learn More: https://share.google/kDN3ZPIHU4Td93PyY Delta Physiotherapy Central Parkway, Mississauga ( Near Square One) 325 Central Parkway W, Unit 38, Mississauga, ON, L5B 3X9 📞 905-270-3086 Learn More: https://share.google/bBkoEsDzTZo12AwWR Frequently Asked Questions (FAQs) 1. What is the difference between a chiropodist and a podiatrist? Chiropodists and podiatrists have similar scopes of practice. The main difference is educational background and title. Chiropodists are trained in Ontario and other Commonwealth countries. Podiatrists are typically trained in the United States. Both are regulated by the College of Chiropodists of Ontario (COCOO) and can assess, diagnose, and prescribe custom orthotics or treat foot and nail disorders 2. How long do custom orthotics last? With proper care, custom orthotics typically last 2–3 years, depending on your activity level and footwear. Our chiropodist can re-assess them annually to ensure the best fit. 3. Are orthotics covered by insurance? Yes! Most extended health insurance plans cover custom orthotics prescribed by a registered chiropodist or physician. We can provide all required documentation for your claim. 4 . Do I need a referral to see a chiropodist? No referral is required. You can book an appointment directly with our chiropodist in Mississauga. 5. Can orthotics help back or knee pain? Absolutely. Poor foot alignment often affects your knees, hips, and spine. Correcting it with orthotics can relieve stress and restore natural movement patterns. 🌟 Step Into Comfort Today At Delta Physiotherapy & Rehab, we believe healthy movement begins with healthy feet. Whether you need routine chiropody care, custom orthotics, or a comprehensive biomechanical assessment, our Mississauga team is here to help. ✨ Take the first step toward pain free living, book your appointment today! 🌐 https://www.deltaphysiotherapy.ca/
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