TIPS FOR WORKING FROM HOME
Written by Dr Emma Wearmouth
For many office workers, this lockdown has meant a return - or an extension - to working from home.
This can mean fewer external distractions, and less need to leave our desks - which sounds good on paper, but it also means we are spending more time in front of our computers without a break.
Prolonged sitting is not good for our bodies. We need to change our posture regularly. Not doing so can lead to muscle fatigue, which in turn may lead to muscle pain, and even injury. And that’s without considering the effects of inactivity on our heart health!
So, what can you do?
Make sure your workspace is set up as ergonomically as possible
If you find yourself sitting on the edge of your seat or with your feet curled under you, it’s a good chance your chair and desk are not at the correct height for you.
Aim for a 90° angle at elbows, knees, and hips. Your screen should be high enough that your eyes are level with the top third of the screen.
You might find at first that your body is getting tired in these positions if you aren’t used to it, but give it time - you may be using muscles in ways that you haven’t for a while.
If you are working on a laptop, get a separate mouse and keyboard so that the laptop screen can be propped up so you are not looking down at the screen.
Prop up your screen so your eyes and neck isn’t looking down - Reams of paper, old text books or shoe boxes can make great propping tools!
A sit-to-stand desk is a great long-term idea - but remember to alternate between sitting and standing regularly.
Check your setup every time you sit down, it only takes a few seconds.
2. Give yourself regular breaks
A good start is a couple of minutes every half hour, or 5 minutes every hour.
Set a timer.
Have a glass of water instead of a bottle so you have to get up regularly to refill.
Eat away from your desk.
3. Do some simple exercises regularly to promote circulation and give your muscles a break. If you are feeling the need to stretch, you may need to do these more often.
Shoulder rolls - backwards and forwards
Draw 8s and ∞s with your nose
Draw the alphabet with your toes - uppercase and lowercase.
If you are finding that these tips are not enough, please get in touch - Osteopathy is great for loosening off tight muscles and promoting mobility!
Dr Emma Wearmouth is an Osteopath with experience in vocational and sporting injuries. Emma is available Monday, Tuesday, Thursday, Friday and Saturday.