The Impact of Increased Electronic Device Use During WFH on Musculoskeletal Symptoms

The COVID-19 pandemic significantly altered work habits, with many institutions implementing work-from-home (WFH) programs to mitigate the spread of the virus. This shift necessitated the extensive use of electronic devices such as phones, tablets, and computers, leading to a rise in musculoskeletal complaints among users due to poor posture. This article delves into the effects of increased electronic device use during WFH on musculoskeletal health, analyzing common postures, the prevalence of discomfort, and preventive measures.

Understanding Work-from-Home Dynamics

The shift to WFH during the pandemic was unprecedented, altering traditional work environments and increasing reliance on technology. This change brought convenience and flexibility but also introduced challenges, particularly in maintaining ergonomic practices at home. Compared to office setups designed for prolonged computer use, home environments often need more ergonomic considerations, leading to suboptimal postures and increased electronic device use.

Electronic Device Use Statistics During WFH

Studies reveal that over 95% of respondents owned and regularly used mobile phones, with 56% using them for over a decade. The WFH policy significantly increased the use of electronic devices, with prolonged sessions becoming the norm. Many individuals spend hours on their devices without adequate breaks, exacerbating musculoskeletal discomfort.

Common Postures Adopted During Electronic Device Use

Typical postures during electronic device use include reclining on sofas or mattresses and sitting at tables for extended periods. These static postures, exceptionally when maintained for 1-3 hours, contribute to significant discomfort, especially in the neck, lower back, and shoulders. The lack of proper ergonomic furniture at home further aggravates these issues.

Impact of Prolonged Electronic Device Use on Musculoskeletal Health

Musculoskeletal symptoms encompass a range of discomforts, including neck, lower back, and shoulder pain. During the WFH period, 70.5% of respondents reported such discomfort, with 86.4% experiencing neck pain, 75.9% lower back pain, and 76.2% shoulder pain. Poor posture during electronic device use was identified as the primary cause, highlighting the urgent need for ergonomic awareness and adjustments.

Preventing Musculoskeletal Symptoms

Preventing musculoskeletal symptoms involves maintaining proper posture and limiting the duration of continuous electronic device use. Key strategies include adopting neutral spine positions, adjusting screen height to eye level, and using supportive seating. Additionally, incorporating regular breaks and stretching exercises into daily routines can significantly reduce discomfort.

Maintaining Proper Posture

Proper posture is essential in preventing musculoskeletal symptoms. A neutral spine maintains the spine's natural curve, avoiding excessive slouching or leaning forward. Screens positioned at eye level prevent neck strain, while supportive seating ensures the lower back is adequately supported. The feet should be flat on the ground or footrest to maintain balance.

Usage Duration and Necessary Breaks

Prolonged electronic device use can lead to significant discomfort. To mitigate this, it's crucial to take regular breaks. The 20-20-20 rule is effective: every 20 minutes, take a 20-second break to look at something 20 feet away. Additionally, taking short breaks every 30-60 minutes to stand, stretch, and walk around helps alleviate static posture strain.

Stretching Exercises

Incorporating stretching exercises into your daily routine can improve flexibility and reduce muscle tension. Simple stretches targeting the neck, shoulders, and lower back can make a significant difference. These exercises not only alleviate current discomfort but also prevent future issues.

Conclusion

The transition to WFH during the COVID-19 pandemic has highlighted the need for greater attention to ergonomics and posture. Prolonged electronic device use without proper posture and adequate breaks can lead to significant musculoskeletal discomfort. By adopting ergonomic practices, maintaining correct posture, and taking regular breaks, individuals can reduce the risk of developing musculoskeletal symptoms and improve their overall well-being.