Looking after your personal wellbeing when working from home
(with help from this little chap who I'm currently sharing my home office with!)
Supported sitting
Being able to use an office chair would be ideal, but if not a dining chair or something with a supportive back (rather than a soft backed sofa) is next best. If you don’t have an office chair with lumbar support then you can use a small cushion or a rolled-up towel at the base of your back.
This enables you to sit with your backside up against the back of the chair. This keeps you supported and in a better position without you having to actively maintain that position yourself.
Screen height & chair position
Your screen should be at approximately eye level when you are working to avoid putting undue strain on your neck. Your chair should be close enough to your desk so that you can sit with your back against the back support and not have to reach forwards and slump.
Varied work postures
Changing your working position by standing for short periods will help with aches and pains.
You could use a standing desk, prop your laptop up with books on a higher work surface or you could even just walk around whilst you make phone calls.
Regular Breaks, Stretching & Exercise
Regular breaks are more important if you have a makeshift set up at home to keep your body moving so you don’t get unduly stiff and sore. In this time, stretching the muscles in the back of your legs (hamstrings) and your lower back is a good idea to keep supple and stop tightening up.
A few examples are:
Standing:
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Bend slowly forwards to touch your toes until you feel a stretch in the backs of your legs or lower back.
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Stand back up to your full height and lean back with your fists in your lower back.
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Whilst standing up straight with your hands on your hips, move your hips round in a circle. First clockwise then anti-clockwise.
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Sitting:
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Sit up tall on your chair and slowly bend forwards from the waist to touch your toes or until you feel a stretch in the lower back.
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Sit up tall on your chair and slowly slump down from your lower back then slowly sit up again
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Slowly bend to the left and right whilst sitting in your chair, running your hands down the outside of the chair.
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Turning your head left and right while keeping your body pointing forwards until you feel a gentle stretch in in the neck.
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Little and often (such as 3-5 minutes every hour) is the best way to do these exercises and there are plenty of online resources showing further simple and effective stretches and exercises. When you have your lunch break or at the end of the day going out for a walk, jog or cycle is also recommended.
Move, move, move
No matter how good your set up is, movement is the key to a healthy body (and also helps keep a healthy mind). Staying in any one position for a concerted period of time is likely to result in some form of musculoskeletal problem. Your body isn’t designed to stay still, so, without causing significant pain, the more regular and more varied movement that you can do, the better!
Contact me
If you would like to book an appointment, call me today or use the contact form and I’ll get back to you as soon as possible.
Javin Pillay Physiotherapy
Lincoln Golf Centre
Moor Lane
Lincoln
LN6 9BW
07596 577462
