In this period of COVID-19, rather than our usual ergonomic office space, we are forced to work from home. This means many of us are spending our days working from the kitchen table or slouched in bed with the laptop. We are moving less and as a result having increasing aches and pains particularly in the neck, shoulders and back.
Setting up your home office
Keep your monitor at eye level. The top line of text should be at your eye level
Have a chair with a back rest which supports the natural curves of your spine
Appropriate chair height - feet should be flat and supported on the floor with your thighs parallel to the floor
Keyboard - elbows should be resting comfortably at a 90 degree angle with arms parallel to floor and keeping wrists in a neutral position
If you are using a laptop, use a separate mouse/keyboard to keep the monitor at eye level
Tips to avoid aches and pains:
Change position frequently, every 30-45 minutes. Use phone alarms or online calenders to schedule regular movement breaks
Keep hydrated. Get up regularly to fill your glass
If you start to feel uncomfortable, don't wait, stand up and stretch
Be creative and use things around the house for a standing desk:
Take your calls standing up behind your desk
If you have more than one bathroom in your house, use the one furthest away
What is the best exercise?
Whatever exercise you enjoy doing will work. Our joints love to move, so whatever will make you move then go for it. Motion is Lotion!
Simple exercises such as chin tucks and spine mobility exercises can help to relieve some of the pressures on the neck and back. This can be done with rollers or simply with a rolled up towel. Videos of these can be found on our Instagram or Facebook pages.
If you are working from home and need any assistance, please do not hesitate to contact our team at Active Answers Physio in Seaforth. We have a range of services including online consultations to help with your home office set up.