Working From Home Tips and Exercises
Since the start of the pandemic in March 2020, a significant proportion of the population are still working from home. This includes those who are choosing to ‘hybrid’ work, which means working both in the office and at home. In February 2022, 8 out of 10 workers who worked from home during the Covid-19 outbreak planned to still work from home or hybrid work (ONS, 2022). Therefore it’s important to be mindful of your workplace set-up at home. Ensuring you are optimising your seating position will reduce the risk of developing pain. Which could occur in the form of back pain, or a repetitive strain injury (RSI) of the wrist/hand/elbow.
Having the correct seating position has many benefits. Correct posture and position whilst sitting can help reduce extra strain on your body when you move and exercise. This will help decrease the risk of muscle strain and overuse injuries.
When you are working from home you may not have access to an ergonomic office chair like the one below.
Instead you may be sitting on a dining chair or another multifunctional chair. Although we would recommend investing in a properly fitted chair, you can make some small changes to your current set-up at home to help reduce the risk of pain.
Working From Home Tips
- When you are working try to make sure you are sat in a chair at a desk or table. Try and avoid lying on a bed or sofa.
- Sit your bottom right to the back of the chair to make sure your head and shoulders are sat above your hips.
- Roll up a small hand towel and place it in the small gap of your back at the bottom of the chair to give you some lumbar support.
- Make sure your feet are flat on the floor, or on a footstool if the chair is too tall. Your knees should be the same height, or slightly lower, than your hips.
- Ensure you’re sat evenly and not sitting more onto one side.
- Relax your shoulders with your elbows bent at approximately 90 degrees. Your computer mouse and keyboard should be close to the edge of the desk and to each other. This will mean you will avoid having to reach.
- Have your computer screen set up at head height. This will enable you to look straight ahead, with your head and neck in a neutral position. Not doing this may result in having a stiff neck.
- If you make regular phone calls while working, use a headset or hands-free device.
It is important get up regularly throughout the day and change position. This might be as simple as getting up to make a drink, or taking some time in your lunch break to go for a walk in the fresh air.
Exercises
Try these following easy exercises. Try adding them into your daily routine to maintain good spinal health and range of movement. You could do them at your desk whilst working.
Chin Tucks
Look straight ahead, keeping your gaze level. Draw your chin back in a horizontal line towards your shoulders. Repeat 10 times.
Shoulder/ Scapula Retractions
Draw your shoulders down away from your ears then draw your shoulder blades back and together. Repeat 10 times.
Seated Thoracic Extension
Place your hands behind your neck to support the neck, focus your movement on the upper back and gently lean backwards, lifting the chest up. Try and keep the lower back still. Repeat 5-10 times.
Seated Lateral Flexion
Place one hand on the opposite hip, then reach the other arm up and over into a side bend. Repeat 5-10 times on each side.
Seated Cat/Cow Stretch
Place your hands on your knees, tuck your chin to your chest, tilt your pelvis back then round the upper and lower back. Then starting at the tail bone, tilt the pelvis forward and arch the lower back and upper back bringing the head and neck back to neutral. Repeat 5 – 10 times.
These exercises can be done 2-3 times throughout the day.
If you have any further questions then feel free to email on rachel@tivolichiropractic.co.uk
Alternatively, if you would like more advice on your office set-up whilst working at home, please speak to us at the clinic for an assessment of your posture. You can book online here.
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