Working from home: your health check
25 January 2021
Many people are now working from home instead of going into their office. The good news is working from home has many positive aspects, such as increased flexibility and productivity, less time commuting and the ability to stay in your comfy clothes all day.
But it can also present a couple of unique set of challenges, especially when it comes to your health. Alluring snacks, the lack of social stimulation and the temptation to work in an ergonomically unsound position, like in bed.
Here are our top tips for staying fit, healthy and on task while working from home:
Get dressed every morning
Although tempting, don’t stay in your pyjamas all day. Wake up, do your usual morning routine and be sure to throw on some real clothes (even if they are a little comfier than usual). No need to dress in full-on business casual, but put on something that makes you feel productive. This productivity tip will shine through in your work.
Set up your workspace properly
If you’re using a computer, keep it at least an arm’s distance away from you. The top of the screen should be at eye level so you aren’t straining your neck looking up or down. Keep your legs uncrossed with your feet flat on the floor and knees at about a 90-degree angle. If you aren’t at a desk, try to keep your laptop supported so your hands naturally rest on the keyboard, with shoulders relaxed and elbows bent.
Move and stretch at least once every hour
Moving for a few minutes every hour will help your body release tension. If you can, try to move even more often, specifically every 20-30 minutes.
You can take a quick walk or try one of these stretches:
- Back and Chest Stretch: Stand up and clasp your hands behind your head. Squeeze your shoulder blades together and hold it for 5-6 seconds. Take a breath and repeat.
- Shoulder Shrugs: Stand up straight. Shrug your shoulders by bringing them up toward your ears and holding for 3-5 seconds. Release and repeat 3-5 times.
- Pelvic Tilt: Lie on your back with both knees bent and feet flat on the floor. Engage your ab muscles as you flatten your back against the floor. Hold this position for up to 10 seconds. Release and repeat.
- Child’s Pose: With your hands and knees on the ground, sink back through your hips and rest them on your heels. Hinge at your hips and fold forward, walking your hands out in front of you. Rest your belly on your thighs, and extend your arms in front.
Prioritise your mental health
Make sure you switch off the laptop at the end of the day, remove it and any paperwork from view to allow your mind to switch off.
If you feel yourself becoming anxious or bored in the evenings, do activities you enjoy to elevate your mood, such as exercising, reading, podcasts, jigsaws or word searches.
Finally, practise breathing techniques with apps such as Headspace and Calm. Or ask your chiropractor for our meditation email, this will help you feel more relaxed and in a better headspace.
Please be assured that during this time of uncertainty, we are here to support you.
The new lockdown rules continue to allow travel to healthcare appointments and so, your chiropractic care will not be affected by the most recent changes and you can attend your appointment as normal.
We are equipped with medical-grade PPE and our clinics are set up to ensure you can continue to receive your care safely. Every member of our clinical team is a fully qualified doctor of chiropractic and is fully trained in infection control, working with the guidance from Public Health England.
By gently realigning your spine over time and thereby reconnecting and maintaining the integrity of your nervous system, healing takes place. This will make working from home much easier, ease your aches and pains and help you stay positive.