In these unprecedented times, many of our patients and members of our Sydney community may find themselves working from home for an indefinite period of time. While we are all trying to do our bit to stay safe and protect the vulnerable in our community, we also must create spaces at home that support our health and wellbeing.
Set yourself a routine, much like you would if you were still going to work every day. Wake up at the same time every morning, make your bed, eat meals regularly and set aside time to exercise to help maintain your physical and mental wellbeing.
Set up a productive space
Whether you’re working from a home office or kitchen table, it is important to have an ergonomically friendly set up.
Try to avoid working on your bed or on the couch – there is no such thing as a good set up from these locations. This also helps to separate work from relaxation at the end of the day.
What to do:
- Use a supportive chair and sit with your bottom back
- Have feet flat on the floor or supported by a footrest
- When typing, keep wrists flat and elbows at 90-110 degree angles
- Sit tall with shoulders relaxed – avoid slumping
- Position screen so the top third is at eye level (boxes, books and washing baskets help!)
- Where possible, use an external monitor and separate keyboard and mouse
- Take breaks every 30-60 minutes
What NOT to do:
- Sit on couch or bed
- Slump forward into laptop, phone or other screen
- Bend wrists awkwardly on keyboard or mouse
- Reach arms far forward to get to keyboard
- Cross legs or sit too far forward on the chair
- Sit for hours without a break
- Stand leaning to one side
The worst place for your laptop is on your lap!
While it’s easy to get lost in the hours of work, it’s important to remember to give both your mind and body a much-needed break. Every 30 minutes or so, get up and do a little stretch or something quick and active like 10 squats or star-jumps. As long as you’re moving!
The Straighten Up App is also a great tool to help get you moving and improving your posture. The app is developed by the Australian Chiropractors Association, and features a three-minute stretching program designed to help improve your spinal health, posture and overall wellbeing.
Download the FREE app from the App Store or Google Play.
While you are lucky enough to work from home during this period, it can feel a little isolating. Colleagues and friends you would normally see every day, are only a phone call away so stay connected with them by having virtual video meetings, or a casual chat to simply check in with them.
Before, during or at the end of your day, try and take a break from technology and screens by going for a walk outside, spending time with those in your home, cooking a meal or taking up a new hobby.
If you would like any further advice or assistance on implementing good spinal health habits while at home, contact us on 02 9235 2464. We hope you are staying safe during this time.
Make sure you are following us on Socials!
Not only are we posting daily jokes on our Instagram & Facebook Stories, but we have a lot of great content that will help you stay active and well, especially while you are working from home!
Facebook Instagram LinkedIn