Working from Home? 5 Simple Tips To Keep You Pain Free During This Time

The Do’s and Don’ts of Working from Home

Many of us have recently found ourselves working from home. This sudden change to your work environment may lead to aches and pains that affect your work productivity and general health and well-being. So, what exactly should you be doing to stay healthy and injury-free whilst working from home?

At Maroubra Road Physiotherapy, we have put together 5 simple tips to keep you productive and pain-free during this time:

  1. Get the Right Set-Up

An essential part of working from home is ensuring you have a good workstation. This should start by designating a space for your work (not the couch!) to set up a desk and chair. Make sure your desk and chair are set up properly with the computer monitor at eye level, keyboard close to your body and you have a supportive chair at the right height. These tips may sound simple, but too often we fall into the trap of working on the couch which may lead to increased strain on your neck, shoulders and back.

  1. Take a Break

When working from home, it is important to take regular breaks throughout the day. Taking a short break to get up and move is beneficial for not only your body but also your mind, as it helps to increase concentration and memory. Before you start work for the day you should aim to set specific times to have a break. This may be a 5-10minute break after every 45-60minutes. Setting an alarm can help to avoid forgetting to take rests and can keep you pain-free.

So plan ahead and move often!

  1. Bend and Move

Prolonged desk work may lead to your neck and back feeling tight and stiff. To counter this, we encourage you to complete simple stretches for your neck, chest and upper back. These stretches can be completed at your desk or on the floor and can be incorporated into your work breaks. If you’re unsure of just what stretches you should be doing, follow our Facebook & Instagram account for some ideas or come into the clinic to see one of our physiotherapists for help.

Remember ‘Motion is Lotion!’

  1. Stay Strong

With the recent closure of gyms, it is important to maintain your strength when working from home. Strengthening the muscles around your upper back, neck and shoulders can help to maintain a good posture and may reduce pain related to desk work. This can be done with simple home exercises using minimal equipment such as resistance bands, dumbbells or even your bodyweight. For some tips about which home strength exercises are suitable for you, contact the clinic for a consultation or follow our Instagram account for some ideas to get you started.

  1. Seek Help!

Lastly, during this difficult time it is important to reach out and seek help if you are in pain. Back and neck pain related to working from home and stress can have a significant impact on your productivity, sleep and general mood.  Here at Maroubra Road Physiotherapy, we are open for business as usual. So, make sure to contact the clinic and book in for a thorough assessment and treatment with one of our Physiotherapists.

We will get through this together!

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