Working from Home? How to Avoid Postural Injuries and Back Pain

Working from Home? How to Avoid Postural Injuries and Back Pain

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Working from home can wreak havoc on your posture and back. Learn simple physical therapy-backed tips to prevent pain and stay aligned—even at your kitchen table.

Your Home Office Might Be Hurting You

Since 2020, millions of people have shifted to remote work. But while the flexibility is nice, your posture might be paying the price. Working from couches, kitchen chairs, or laptops on beds has led to a rise in neck pain, back tightness, and postural injuries.

At Wonsettler Physical Therapy, we’re seeing more clients with work-from-home pain than ever. But the good news? A few simple changes—and some smart PT strategies—can make all the difference.

Common Postural Injuries from Remote Work

  1. Forward Head Posture
    Causes neck strain, headaches, and shoulder tension.
  2. Rounded Upper Back (Kyphosis)
    Can lead to tight chest muscles and weak mid-back muscles.
  3. Low Back Pain from Slouching
    Prolonged sitting compresses discs and fatigues stabilizer muscles.
  4. Hip Tightness and Weak Glutes
    Sitting all day shortens hip flexors and deactivates the posterior chain.

How to Prevent These Issues

1. Optimize Your Setup

  • Screen at eye level
  • Feet flat on the floor
  • Hips and knees at 90 degrees

2. Move Every 30 Minutes

  • Set a timer to stand, stretch, or walk

3. Stretch and Strengthen

  • Shoulder blade squeezes
  • Hip flexor stretches
  • Thoracic extensions over a foam roller

4. Try a Standing Desk

Alternating between sitting and standing helps reduce stiffness and engage postural muscles.

How Physical Therapy Can Help

If pain has already set in, or you want a proactive plan to stay pain-free, PT is your next best step. At Wonsettler Physical Therapy, we can:

  • Evaluate your posture and ergonomics
  • Treat existing pain with manual therapy and exercise
  • Create a custom plan to support healthy posture
  • Teach you how to build long-term resilience

Don’t Let Your Desk Be a Pain in the Neck

Working from home shouldn’t hurt. Let’s build better habits together and keep you pain-free and productive.

Book a Postural Assessment with one of our specialists today.

Top Orthopedic Injuries in Pickleball (and How to Prevent Them)

Top Orthopedic Injuries in Pickleball (and How to Prevent Them)

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Pickleball injuries are on the rise, especially among adults 40+. Learn the top orthopedic injuries caused by pickleball, and how to prevent them with help from Wonsettler Physical Therapy located in Washington, Pennsylvania.

Pickleball’s Popularity Is Booming, But So Are Injuries

Pickleball has quickly become one of America’s fastest-growing sports, especially among adults over 40. It’s fun, social, and accessible, but with the rise in participation comes a spike in orthopedic injuries. At Wonsettler Physical Therapy, we’re seeing more patients coming in with pickleball-related sprains, strains, and joint issues.

Here’s what you need to know to stay injury-free on the court, and how PT can help if you’re already hurting.

Most Common Pickleball Injuries

  1. Rotator Cuff Strains or Tears
    Repetitive overhead motions (like serving or smashing) can cause strain in the shoulder, especially in players with poor mechanics or a history of shoulder issues.
  2. Achilles Tendon Injuries
    Sudden stops, starts, and direction changes can stress the Achilles tendon, especially in deconditioned players or those without proper footwear.
  3. Ankle Sprains
    Quick lateral movement on the court puts your ankles at risk. Sprains are common, and without proper rehab, they can become chronic.
  4. Knee Pain or Meniscus Tears
    Pivoting and lunging on hard surfaces can aggravate existing knee problems or cause new ones.
  5. Lower Back Strain
    Poor core stability or posture during play can lead to back tightness and even nerve impingement.

How to Prevent Pickleball Injuries

  • Warm Up Properly: Gentle cardio + dynamic stretches = better joint prep.
  • Build Strength and Mobility: Focus on shoulder, hip, and ankle stability.
  • Work on Technique: Bad form = increased risk. Consider lessons or coaching.
  • Wear the Right Footwear: Court shoes, not running shoes.
  • Listen to Your Body: Don’t push through sharp or persistent pain.

How Wonsettler Physical Therapy Can Help

At Wonsettler Physical Therapy, we specialize in orthopedic rehab that gets you back on the court safely and quickly. Whether you’re recovering from an injury or want to prevent one, we offer:

  • Movement assessments
  • Custom exercise plans
  • Hands-on manual therapy
  • Return-to-sport training

Back in the Game, Stronger Than Before

If pickleball has left you in pain or you want to stay active and avoid injury, our team is here to help. Reach out today to schedule your personalized assessment.

Contact us to schedule an evaluation and stay strong on the court.