At the time of writing this, most of us are self-isolating at home due to the Covid-19 pandemic. This means many of us are having to adjust to a new routine of working more from home or remotely, joining the growing number of people who already do this on a regular basis.
Whilst working from home can have many benefits such as removing the stress and time of commuting and not having that jobsworth manager always peering over your shoulder (we’ve all had one), we must be sure to avoid some of the common pitfalls of doing so in order to maintain a health body and mind.
We all have our own individual set of circumstances when working from home such as when to work, where to work and what equipment we have at our disposal. You can speak to your chiropractor or other healthcare professional about your individual circumstances and further ways to optimise your spinal health. Here are our top 10 tips for maintaining a healthy spine whilst working safely and effectively from home:
Having a designated working space
This may be an office space or quiet area where you have a desk and chair set up. Make sure this area has minimal distraction, is free of clutter and has everything you need to work effectively close to hand.
Use a supportive chair
Don’t be tempted to sit on the sofa or bed, not even for a wee while. Although tempting, the outcome will likely be a visit to your chiropractor earlier than planned. If there is no office chair with lumbar support available, use a hard-backed chair with a rolled up towel or other lumbar support placed between the curve in your low back and the chair. This will help maintain an upright posture.
Practice good desk posture
- Your eye level should ideally line up with the middle or top of your monitor or laptop screen. Books can be placed under your device to help achieve this. If propping up a laptop on stacked books, this would ideally require investing in a wireless keyboard and mouse which are relatively inexpensive
- Keep the screen approximately arm’s length from you
- Keep your backside, spine and shoulder blades in contact with the chair at all times.
- Adjust your seat height so that your arms are relaxed by your side and forearms parallel to floor. Using a mouse is recommended where possible.
- Keep your feel flat on the floor or footrest with your knees angled at approx. 90o
Plan ahead
Take time to plan your working day either in the morning or the day before. Have clarity on what your goals are for that day. Refrain from being unrealistic or over ambitious with these to avoid unnecessary stress and instead experience a daily sense of achievement. As one of our favourite sayings go ‘A goal without a plan is just a wish’ (Antoine de Saint-Exupery).
Maintain regular working hours and breaks
Have a set duration that you wish to work and stick to it as far as practical. Take breaks as if you were in the office and don’t be tempted to skip them – they’re mandatory for a reason. Use the flexibility that working from home allows when needed of course but sticking to set hours helps avoid under-achieving or even worse burnout.
Move your body regularly
This is a big one! Lack of movement and prolonged or poor postures are a common reason why people initially come to our clinic. AVOID AVOID AVOID falling into these habits. Take movement breaks every 20-30 minutes. These can be as simple as a short walk or a simple mobility routine for your back, neck or shoulders to counteract the stiffness and aches associated with inactivity. Try keeping a small cup of water at your desk that you can sip on throughout the day. Every time you finish it, get up to go refill it. Kills two birds with the one stone (this and number 7).
Keep hydrated
Another important one. There is no end to the benefits of drinking water regularly – improved physical and mental performance and concentration, oxygen delivery throughout the body and maintenance of your body’s joints and other tissues that are largely made up of water to name just a few. Enjoy water frequently throughout the day and minimise sugary drinks and caffeine that can act as a diuretic and decrease our body’s water content.
Get outside
Do this at least once during your working day. Whether its for a walk, popping to the shops or out into the garden. Your body will thank you for the movement, fresh air and natural light. You will most likely be more focussed when you return to your work station.
Speak to colleagues or friends
Working remotely can often lead to lack of social interaction causing us to sometimes feel lonely, isolated or disconnected. Even for the introverts amongst us, these feelings over long time periods will impact our emotional wellbeing. Take opportunities to meet up with colleagues or speak directly on the phone when needed. Aim to have at least one conversation each working day. Either work-related or connecting with a friend or family member during your break.
When you’re finished you’re finished
Stick to your scheduled finish time as often as possible. Don’t be tempted to work that extra half hour to ‘get the job finished’ – there will be time tomorrow. Sign off of all work related devices. Have an end of day routine which might be a 6pm gym session, fitness class or dog walk. Do this consistently to mark the end of your working day.
Thrive Chiropractic Clinic provides a range of chiropractic treatments in Buckingham, contact us for a consultation.