While working from home, many of you will be building makeshift desks to adapt to your new routine. You may have to be using poorly supportive chairs and desk setups, making it important to know tips on preventing aches and pains. Discover our tips on creating a comfortable working space during lockdown in our blog below.
Creating Your Desk at Home
Avoid the temptation to start working from your bed or sofa, as hunching over your laptop can become uncomfortable. Instead, find a flat surface to work on which positions your laptop or monitor slightly higher so that the top of the screen is close to eye level with you. Keeping your screen at arms length away from you is also a safe distance.
Sitting Comfortably for a Full Day of Work
Firstly, do not sit with your legs crossed while working at home as this can cause posture related problems. Secondly, check that your feet are flat on the floor. If your feet cannot reach the ground, use a makeshift foot rest.
Adjust your chair height (if you can) so that your keyboard is easy to use with your wrists and forearms level with the floor. To check this, your elbows should be sat on the side of your body in an “L” shape. This will help to prevent repetitive strain injuries both at work and while staying at home.
Answering the Phone
With face-to-face meetings being out of the question at the moment, consider purchasing a headset. Cradling your phone between your neck and ear can eventually cause strain for the muscles in your neck. Alternatively, why not take calls on speaker phone when working from home so you can keep it on the table, providing that no one else is within earshot of sensitive information.
Take Regular Breaks
While working at home may feel more relaxed compared to your usual office, it is still important to take regular breaks. It is important to switch up your posture during the day, so you don’t spend too long sitting in the same position.
When preventing aches and pains during lockdown, remember that taking short breaks frequently will be more beneficial for your back, compared with fewer long breaks. This will allow your muscles to relax, as your strain moves onto different muscles for a while. This cycle will mean that no single muscle will have to handle all of the strain.
Stretching Your Body
When staying at home, if you begin to feel your neck become stiff, try some slow stretches.
- Roll your shoulders slowly back and forth.
- Squeeze your shoulder blades together several times.
- Slowly rock your ear from shoulder to shoulder.
- Gently turn your head from side to side.
For early signs of back pain during lockdown, ease the discomfort with a hot water bottle. If you are able to stay active, this can also help. There are plenty of gentle at home exercise videos available online, but don’t forget simple exercises such as walking to the shop for essentials instead of driving.
We are Currently Closed
At Solihull Osteopathic Practice we are currently closed until further notice due to the present situation. We would like to thank you for your ongoing support during this time and hope everyone is staying safe and well. You can still get in touch with our team through Facebook or by emailing firstname.lastname@example.org.