Working or studying from home? It can be hard to keep a routine and maintain healthy habits while working from home, so we’ve put together some tips to keep your body, mind and spine healthy while working from home.
Your environment is important when working or studying at home long term. This set up should prioritise your posture to ensure you don’t put stress on your spine, causing pain.
- Position your chair so your feet lay flat on the floor or are supported by a foot rest.
- Place the computer screen at eye level to reduce strain on your neck. You can use books to prop up your computer.
- Roll up a towel to use as lumbar support.
- If your chair feels too hard, place a thin blanket on top to soften it.
- When using a standing desk, try to alternate your feet on a foot rest when tired to avoid resting in your hips.
Schedule and down time:
- Keep a routine to increase productivity by waking up at the same time each day, eating your meals regularly and working your regular hours that you would in the office.
- Keep moving! Make a conscious effort to take breaks by going for a walk or even getting up to go to the bathroom. Constantly sitting down can harm your spine and cause back pain.
- Stretching throughout the day helps to deliver fresh blood full of oxygen and nutrients around the body and reduces feeling tight in your muscles.
- Reward yourself for all achievements such as finishing your to-do-list, watching a lecture or finishing the work day.
- Check in with family and friends.
Find more of our health tips here.
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Australian Chiropractors Association. Working from home. https://www.chiro.org.au/patients/campaigns/working-from-home/
Ritzenthaler, K. Tips to make working from home less of a pain, Innovative Health Clinic. https://www.innovativehealthclinic.com/local-chiropractor-wausau/tips-to-make-working-from-home-less-of-a-pain/