WORKING FROM HOME
Due to the current pandemic, working from home is definitely becoming part of the ‘New Normal’.
Whilst working from home offers many of us welcomed flexibility and cuts out commute times, it is unfortunately a common cause of many aches and pains. Particularly, tension in the shoulders, neck and lower back, as well as jaw pain and headaches.
This usually happens because most of us are working in places or on surfaces that were not designed for hours of work. This makes it difficult to maintain good and upright posture. That said, all is not lost, as there are many great modifications that you can implement to help improve your working set up and avoid those common aches and pains.
TOP TIPS TO PREVENT ACHES AND PAINS WHEN WORKING FROM HOME
- Choose your workstation wisely.
Avoid any soft surfaces, such as the couch or your bed. Instead, opt for a harder surface such as a desk or a dining table.
Whilst it can be tempting to take advantage of working from home by using your couch or bed as a workstation, you risk increasing tension in your body due to the lack of support from these soft surfaces. Sitting at a desk or dining table with a comfortable but firm chair is the first step to ensure you avoid bad posture.
Make sure your bum and shoulder blades are against the back of your chair.
It is very common for people to sit incorrectly on their chair. So once you sit down at your workstation, make sure that both your bum and shoulder blades are pressed to the back of your chair. This prevents you rounding your shoulders and slouching. Upright posture means that your hips, shoulders and head are all aligned when viewed from a side-on angle.
Use a cushion to support your lower back and your neck.
Using a cushion to help support your neck or lower back can help to ease discomfort at your workstation. This is a great tip especially if you aren’t able to use a chair with built-in low back and neck support.
Standing is a great option when working from home. It is important that when you are standing you are mindful of your posture.
A kitchen counter is usually a good option as an elevated surface. Another great option is an ironing board, and this has the added benefit of this being easy to move, allowing you to work anywhere around your home or garden. You can also make use of books or boxes to help raise your monitor screen to eye level.
Move little and often
Moving more often is a great way to release tension and minimise aches and pains. Set reminders on your phone every 20 to 30 minutes, stand up and move around to shake off tension. This can also help with your productivity and focus, allowing you to freshen your mind every so often with a mini-break.
IF YOU ARE STILL SUFFERING WITH ACHES AND PAINS, OR WOULD LIKE MORE GUIDANCE, WHY NOT BOOK A CONSULTATION WITH ONE OF OUR THERAPISTS?