1. Stand up frequently
This comes as no surprise. A good amount of evidence states that sitting for prolonged periods can increase tension in your neck, upper back and lower back.
Limit your sitting to thirty minutes by setting an alarm. It’s helpful to go for a short walk, do five squats or have a cup of water (better yet do all three) before sitting back down.
2. Set up your own ergonomic work space
Follow the key points in the image below. If you are sitting at a workstation not suited to you, you may experience unwanted body aches.
3. Get in your daily dose of exercise
Working from home sometimes means it can take over your normal exercise routine. Exercise is necessary for your body to function at its highest level. It is critical for physical, mental and emotional wellbeing. The Australian guidelines recommend 2.5 – 5 hours of moderate intensity or 1.25 – 2.5 hours of vigorous intensity activity per week.
4. Check in with your physiotherapist
If you are having any concerns with your body, please contact your treating practitioner. Currently we are offering one free Telehealth session to our active patients. This means you can get professional advice from the comfort of your own home. We are here to help during these difficult times.
5. External mouse and keyboard
As detailed above when working from your laptop at home; ensure you raise your laptop on a stand (or a book) and use an external keyboard and mouse. This can reduce a large amount of strain on your shoulders and neck.