Published 2021-04-18 · BRH Physiotherapy
Many of us are doing our bit to curb the spread of the coronavirus and keep our families safe by working from home. Whilst this does bring a sense of freedom and supreme flexibility, it may also create anxiety as we adjust to juggling household, family and work responsibilities.
Setting up an efficient work environment within your home space is important for productivity and wellbeing. Pain and musculoskeletal disorders that develop as a result of poor postures can be debilitating, and because they usually take some time to develop, they take an extended period of time to remedy.
In keeping you working fit and healthy, we have compiled a few tips to help you streamline your day and keep your workspace ergonomically sound. Refer to the image below for key points.
Get up, get dressed!
Ditch your pyjamas and get dressed for a day at the office. Try to stick to a routine. Structure your day to avoid getting into bad habits.
Avoid the bed and the couch
Have a CORRECTLY set up, designated work space. Sit on a firm chair with back support – your body will thank you.
Plan your meals
Although the fridge has never been so inviting, make an effort to eat healthy foods to provide your body with the building blocks it needs to function optimally.
Exercise
Make time in your schedule to workout – never before has there been so much content right at our fingertips! There are a number of online options you can participate in or learn from, both locally and internationally. There is something out there for everyone – from Pilates and ballet classes to strength training. Get in touch with us if you need some guidance.
Take regular breaks
Set reminders to keep moving throughout the day. Our bodies were not designed to be static. Sit at your chair, stand, take a walk, sit on a swiss ball… whatever you do, move every 15-30 minutes.
Use the gadgets you have, and get creative
Use what you’ve got to make you workspace efficient. External keyboards/mouse, monitors, lumbar support cushions, office chairs, laptop risers. Not all of us have these in our homes, so make a plan! Use a rolled up hand towel as lower back support. Sit on a firm cushion if your chair is too low. Use magazines/books to get your laptop at eye level.
Stay hydrated
Rather than reaching for the cookie jar, have a sip of water. Keep a bottle/jug of water on your desk and monitor your fluid intake for the day.
Practice self-care
Read, meditate, channel your inner masterchef or have a luxurious bubble bath. Your spiritual and mental wellbeing need some attention too.
Keep in touch with friends and family
We are living in a time of change and uncertainty. Stay connected with the people you care about. We are all in this together.
