So you’re still working from home! For some, this is an exciting prospect, a chance to see their family more and enjoy a more relaxed work environment. For others, however, this prospect can feel quite daunting and be logistically challenging. It’s important to have a comfortable set-up to avoid neck tension, back pain, stiff joints and even knee pain.
Working from home has many positives and can provide you with great flexibility, (we mean literally – you are able to get up and move more often). Add up all the time saved by simply not sitting in a car commuting to work, and you will start to see the potential.
To begin with, you need to create a temporary work environment at home. This shouldn’t be difficult if you follow a few key principles. Below is an image that demonstrates how your body should look at your new workstation, ideally with sitting and standing options.
· Your screen is approximately in line with your eyes – and not too close to your face
· Your elbows and hands are at about the same height, with your elbows resting comfortably by your side – this may require you to raise or lower the height of your chair.
· These measures will greatly reduce your chance of developing neck and shoulder pain.
· Your feet need to rest on something. If you cannot reach the floor, bring in a small box or footrest to enable your legs to be more relaxed. Supported legs will also help prevent lower back pain.
· Try sitting tall and feel the weight on your sitting bones rather than the flesh of your bottom.
You are always welcome here and we love seeing you, but if you want to avoid an urgent visit to Beechboro Physio, try following this checklist:
If you are working from home, then remember to give yourself some time to stretch regularly. We recommend at least once during a work day to give yourself ten minutes to stretch. And to be honest, even if you’re heading back to work, find some time in your day to do the stretches.
Here’s a video of some stretches you might find helpful.
Working from home will provide you with more time, so make the most of it. Autumn is a great time to be outside and get fresh air. Set yourself a good work routine, and be active every day. Being active will help you feel happy and avoid unnecessary issues such as stiff joints and back pain.
As always if you have any queries, feel free to give us a call on 9377 2522, we’d be happy to have a chat.