Working From Home………..
There seems to have been so many benefits from lockdown throwing us into having to work from home. Perhaps a bit more flexibility, less time commuting and certainly recent studies have shown increased productivity. However, as a Physiotherapist I have been made aware of perhaps some less positive implications with having patients with increased postural, back and neck pain from temporary make shift work stations, reduced activity levels and reduced mental wellbeing.
If you feel this is happening to you here’s some top tips to help maintain your physical and mental wellbeing whilst working from home.
1. Take serious consideration of your work station/desk set up
When we sit for a prolonged period of time working it is extremely important to ensure you have the correct posture. When working from home at kitchen tables, in bedrooms and temporary desk set ups, this is not always easy to achieve. You need to ensure your feet are flat on the floor, your bottom is to the back of the chair with your back supported; your knees should sit lower than your hips, the top of your computer screen should be at eye level and your forearms should be supported on the desk. Take a check of your set up and if it does not tick all of these boxes, it needs to be addressed. You could always consider a standing desk as an option too
2. Take regular breaks
Ideally we should limit our prolonged sitting to 30-45 minutes. Try and get up regularly even if it’s for a quick walk around and a stretch
3. Keep structure to your day
Timetable in a start time, break time, lunch time and finish time. This not only keeps a routine which is good for our mental wellbeing but also ensures that you will take breaks from the screen.
4. Replace commute time with exercise
Not having to commute to work often means we do less exercise. Perhaps you would have
previously walked to the station or cycled to work. Try and fit some exercise in at the beginning or end of your day. Or perhaps you may have previously done some exercise during your lunch break so you could fit in a home workout or walk then.
5. Factor in some socialising time into your week
Working from home and not being in an office environment can be lonely at times. You would have previously had time chatting and socialising in your coffee break, during meetings or your lunchtime. It’s important to keep some social interaction with friends or colleagues so try and arrange some regular catch ups through the week.
Kate has done an online Pilates class to help improve posture which you can access via this link
Better Together Dorset Kate Cadbury Pilates - Postural Pilates
https://youtu.be/hKxqrNVjJdc
If you’d like any further information regarding Pilates, please do not hesitate to contact us.
