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.
Work environment:
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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Sources:
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/