I think we can all agree that 2020 has been far from the norm. Nothing like a global pandemic to really mix things up. We have had to change the way in which we work and live on so many different fronts. And one of the big changes is many education systems transitioning to learning remotely. I thank my lucky stars that my children are not yet school aged and I am not having to navigate the new and uncharted territory of online learning. I feel for all the parents and teachers who are doing their best to make it work.
If you follow along with my blog you saw that my last post was dedicated to all the grandmas who help us out with childcare. But once our kids get a little older and we ship them off to school our educators are responsible for the well being of our kids. They are next in line as our amazing “childcare providers”. I know my content is generally focused towards moms. But many educators are moms themselves. And when a family friend reached out and asked if I could provide wellness tips for teachers I was more than happy to oblige because teachers care for our kids too. Thank you teachers for everything you do. Here are some wellness tips to hopefully make teaching remotely a little less painful and a little more comfortable.
Changes for Teachers Who Teach Remotely
While we likely acknowledge that there are many new stressors and challenges to virtual teaching I think there are some under recognized physical effects as well. Teachers are accustomed to being up on their feet standing, teaching, walking, reaching, squatting and generally moving about. Suddenly, their entire job has changed in regards to its’ physical demands. Now teachers are spending most of their day stationary, sitting, staring at a computer screen, typing and using a mouse.
According to an article written online by The Journal, “More than nine in 10 teachers (94 percent) shifted to remote teaching in response to school closures”. This is a dramatic shift. And many of the teachers I personally know are feeling the effects. Common complaints include neck pain, wrist pain, back pain, little finger pain, and eye strain. So check out these work place set up suggestions. And if all else fails, learn some helpful stretches and exercises to relieve muscle aches and discomfort.
The Best Work Place Set Up for Virtual Teaching
With this new sudden shift to virtual teaching you may not have a designated work space. You may be just grabbing whatever chair or table top is around and convenient for use. Well here are some suggestions for setting up a designated work space that is most conducive for body wellness.
Desk Ergonomics
Ergonomics is setting up your work place environment to allow your body to work as efficiently and safely as possible. This may not be something teachers thought of in the past. Improper posture or positioning due to poor work place set up can lead to many musculoskeletal disorders. You can read my post about why good posture matters for more of the negative effects of posture. So here are some general ergonomic tips you want to be sure you are using when working on the computer:
- All joints (elbows, hips, knees, ankles) should be at a 90 degree angle when sitting at a desk
- Feet should be well supported either on the floor or with a step stool
- Computer screen should be straight ahead, at eye level, and one arms length away
Below are some equipment suggestions to promote good posture and ergonomics when working from home.
Supportive chair
Try to find a chair to support the natural curves of your spine. Avoid sitting in a very firm chair such as a kitchen table chair. This can cause pressure, pain and discomfort through your pelvis and spine. If you don’t have access to a soft, supportive chair you can sit on a pillow or cushion. Also, you can use a rolled up towel or sweater and place it at your low back to support your lumbar spine. Use arm rests if possible to support your shoulders and elbows.
Foot Stool
A foot stool can aid in attaining that 90/90/90 posture of ankle, knees, and hips you want when sitting at a desk. Don’t have a foot stool? Use a small square garbage can turned on its’ side or a thick book.
Computer Mouse
To protect your wrist and hand muscles you should always use a computer mouse. Do not use the laptop mouse pad that is part of the computer. Using a flat laptop mouse will cause you to hyperextend your 4th and 5th finger which can overstrain those tiny hand muscles. It is best to use a wireless mouse that is ergonomically designed. There are many different types of ergonomic wireless mouses available. I personally have this mouse and it is very comfortable to use.
Wrist Pad
A computer keyboard or mouse wrist pad can also aid in preventing hyperextension of the wrist and finger muscles. A wrist pad can aid in keeping your wrists in a neutral and comfortable position. This can prevent wrist pain and associated diagnoses such as carpal tunnel syndrome.
Standing Desk
One of the biggest culprits for hip and back pain is prolonged sitting. Sitting for extended periods of time causes the muscles on the front of our hips to shorten. This then pulls our pelvic into a forward rotation which can stress out the low back. One solution to this problem is to stand for brief periods of time. A high/low desk is good solution for this problem. However, if you don’t own a high low desk (which you probably don’t) you can place your laptop on some type of bin or container on your counter top. The computer screen should be at eye height.
Supportive Shoes
If you are doing a lot of standing while teaching remotely, make sure you are wearing supportive shoes. Many people do not think to wear shoes within their house. But wearing shoes/slippers will reduce low back pressure and stress on the knees and feet.
Other Tips for Avoiding Neck, Back, and Shoulder Pain When Teaching From Home
- Maintain good posture with shoulders down and back, spine straight, and gaze forward
- Move your head, neck and shoulders around at least once every 45 min. Gentle move your head side to side, squeeze your shoulder blades together, and relax your fingers and wrists
- Try to direct your gaze to somewhere else in the room for brief periods of time to avoid eye strain and to reset your body
Exercises and Other Wellness Tips
Our bodies are not meant to be in one single position for any sustained period of time. As much as possible try to switch positions; briefly stand, walk a quick lap around the house, or use a step stool to change where the pressure is on your feet. Try to mentally check in with your body every 30-60 minutes to check your posture, move your neck from side to side, and perform some relaxing diaphragmatic breathing. You can also try some of these exercises below, many of which can be done sitting in your chair at the computer.
Exercises to Improve Comfort During Prolonged Computer Work
1.Upper trap stretch- Depress your right shoulder and grab the right side of your head. Gentle pull towards your left shoulder. Hold for 30 seconds or more. Repeat 2x on each side.
2. Shoulder rolls- Sit up tall with an erect spine. Slowly bring your shoulders up towards your ears, and then roll them back down your spine. Imagine making circles with your shoulders. Repeat 10x.
3. Chin tuck-
Think about lengthening the back of your neck while tucking your chin in and down as though trying to give yourself a double chin. Repeat 10x.
4. Hip flexion stretch- Stand up tall and hold on to a support surface with one hand. Use your other hand to grab your foot and bring it towards your backside. Gently pull your knee backwards keeping it perpendicular to the ground. You should feel a stretch along the front of your leg/thigh. Hold for 30 seconds and repeat twice on each leg.
5. Scapular squeeze-
Keeping your shoulders down, pinch your shoulder blades together as if you were trying to get them to meet in the middle of your back. Repeat 10x.
Other Exercises & Tips:
Some other exercises that can aid in keeping your body healthy and feeling well after the work day of teaching online include:
- Sit and bounce on an exercise ball to loosen hips and low back muscles
- Laying over a swiss ball to stretch out the front of your chest (you can learn more exercises for posture here)
- Go for a walk
- Participate in any other form of exercise including but not limited to yoga, Pilates, YouTube videos, jogging, swimming, or any exercise routines on my blog. (At Home Stair Workout, Inner Thigh Workout, Core Workout, Make Your Booty Workout)
- Take a hot shower or use a hot towel to decrease muscle tension
- Massage tight neck muscles using hands or tennis ball at the base of the neck
- Try out some of my other tips and exercises for reducing tension headaches
Who Else is Feeling the Physical Effects of Virtual Learning
Again thank you teachers for educating and taking care our children. We know your job just became much harder than it already was. Hopefully these wellness tips and exercises will make teaching remotely a little more comfortable.
Unfortunately, I believe the physical ramifications of online learning are not just limited to the teachers. Parents and the students are probably also feeling the difference between in person learning and sitting (or hovering) over a computer screen five days out the week. Be sure to check back in the coming weeks as I share some helpful suggestions for parents and children on physical wellness during this new age of online learning.
If you have any other questions regarding physical wellbeing when working from home either as an educator, parent, or for your children, drop your questions and comments below. Feel free to share this with any educators or others you know who may benefit from these wellness tips.
-Monica
Don’t: It might not seem like this could do any damage but remaining in any position for too long when your body is not supported and in good alignment can cause a lot of pain. Do not sit unsupported or in an uncomfortable position. Avoid prolonged sitting (or nursing) with your shoulders rounded forward and head and neck flexed.
