Are you suddenly working from home? A Guide to the transition
A Guide to Working From Home
These are unprecedented times we’re living in! Due to the threat of covid-19 more people are working from home than ever before. It’s an introvert’s dream! It might be idyllic for some but believe it or not it poses it’s own disadvantages.
Ergonomics:
Already I’ve been seeing more patients with back and neck pain and the accompanying headaches. When they tell me they’re working from home I’ve learnt to ask, what’s your work set up like? I have to hold back a cringe when I’m told they are working from their couch or bed. This is a sure way to incur some aches and pains. The posture is sub optimal to say the least. It’s very tempting to retreat to your comfort zone given the current health crisis we’re facing. But you will thank me later if you avoid slouching on your laptop for hours
on end.
Have a work station set up where you are sitting up straight or even standing at a high bench. Alternate between standing and sitting, save the lying down for when you are resting.
Even in this image – the man should prop up his laptop on a box or phonebook to raise his line of sight and take pressure off his neck. He may need a keyboard and mouse to make this practical with a laptop.
Routine while Working From Home:
Lack of routine will affect your productivity. If this isn’t a good enough reason to keep one then imagine trying to get up early when you go back to work after all these sleep ins. Keep to a schedule for your breaks to avoid lengthy Netflix sessions. We all require quality sleep to keep our bodies healthy. This is important now more than ever. Don’t stay up until the wee hours with the intention of catching up on sleep in the morning.
Movement:
Find time in your day for regular movement. You have the freedom to use your time how you see fit. Take your dog for a walk, ride your bike around the block. Watch your productivity flow. Stretch every hour and do the exercises provided by your osteopath on Physitrack!
Hydrate & Snack Healthy:
Keep a drink bottle at your work station. It’s easy to forget something as simple as drinking water when the world’s gone mad but keeping hydrated will help you to stay as healthy as possible. Something I learnt from my years and years of study is to fill your cupboard with healthy snacks. It’s likely you will eat more being at home, so have healthy alternatives on hand and avoid large quantities of chips and biscuits.
Device Use while Working from Home:
The ultimate distraction, you hear a ding. Is it your phone? Your ipad? Your laptop? You
check your notifications, read your messages, end up scrolling for much longer than expected. Here’s a tip: turn it all off for an hour at a time. Have a full hour with no notifications and tell me you didn’t get twice as much done.
Take Home Points:
- Have an ergonomically friendly work station
- Keep a routine for your breaks and sleep
- Move as much as possible throughout the day
- Stay hydrated and have healthy snacks on hand
- Turn off your notifications and put your phone in device prison