Spending more time working from home? If so, you could be at risk of developing more aches and pains. While the home is a more relaxed environment, sending emails from the kitchen bench or having meetings in the lounge room, studies have shown that a long-term poor ergonomic setup could lead to the development of musculoskeletal disorders.
Our Physiotherapist provides tips on working from home:
- Ensure your back support supports the natural curves of your spine
- Chair height appropriate to ensure feet are flat and supported on the floor (sometimes you need to use a box or some books to accommodate for screen height)
- Sit with your elbows and knees at a 90-degree angle
- Set up the monitor so that the top line of text on the screen is at resting eye level
Along with a correct ergonomic setup, implement frequent, short breaks where you stand up, stretch or walk around a bit. This could be a simple as standing up for a phone call, having a snack, or making a cup of tea or coffee. Studies have proven that movement relaxes tissues, loosens joints and prevents stiffness, improves circulation, reduces fatigue, and builds stamina.
What Sports & Spinal Physiotherapists can do for you:
- Our physiotherapists will help to quickly identify any risks early in your workstation setup BEFORE they develop into more serious conditions
- Teach you the most effective stretches and exercises you can do to help when working from home -prevention is always better than cure!
- This will help to boost your productivity levels and energy when working
- Help to prevent time off work and sick days attributed to poor ergonomics leading to musculoskeletal problems
- Help YOU to provide a solution to your work environment
Desk Stretches
If you are experiencing any issues with working from home, contact our physiotherapists to discuss how they can help you.