Despite restrictions easing recently, many people are still working from home. This can mean an increase in screen time for both work and outside of work time. We find that this can increase the risk of developing pain and musculoskeletal injuries as we start to move around less.
Here are a couple of tips from our Physiotherapists to get you thinking about your workstation setup and habits at home.
1. MOVE! Remember to move during the day - take regular breaks and don't forget to stretch. Movement is often reduced when working from home as we no longer have to walk to the car/train station/office and we don't walk to get a coffee or to get to meetings. Keep an eye on your daily steps and try to set a reminder to get up and move (walk, stretch or exercise) every 30-60mins.
2. Watch that phone! Do you spend a lot of time on the phone? Keep your phone in easy reach. Try and use a hands-free option where possible.
3. Look after your mental health by exercising, getting a good night’s sleep and eating well, doing activities you enjoy, staying connected with social supports, managing stress through relaxation or meditation, keeping positive
4. Make sure your workstation or home office is well set up for you.
5. Have screens at eye level, raise a laptop a little on some books
6. Rest feet flat on the floor,
7. When sitting knees shoulder be lower or same height as hips,
8. Ensure there is lumbar support in your chair, use a cushion or rolled towel if you need
9. Some common indicators that a more formal ergonomic assessment of your work station maybe needed include:
10. Hand or wrist pain
11. Stiff shoulders and headaches
12. Sore lower back
13. Tight hips
Contact Platinum Physiotherapy and book in to see one of our Physiotherapists if you want any further advice on your work station set up, or if you are finding that your day at work is accompanied by pain. Keep safe everyone!