During this time many of us will be having to adapt to new working set ups at home, working from laptops on the kitchen table or sitting on the sofa. There will be no doubt that over the coming weeks, on top of everything else, people will start to suffer with new aches and pains from these new ‘temporary’ working set ups. At clinic we are already seeing a host of complaints from patients with lower back pain, neck pain and headaches.
Ultimately no matter how “ergonomic” your workplace may be, no prolonged sitting arrangement is going to be perfect.
Our main tip would be to keep moving. It’s not the sitting that is the main problem – its the being still for prolonged periods that’s the danger. We suggest that you put an alarm on your computer or phone – say, every hour or 30 minutes and when it goes off – no matter how busy you are, if you’re in the middle of writing an email or on a phone call – you stand up, do a little stretch or walk around. Even if its just to get up and have a little shake for a few seconds, this will break the cycle of damage done by prolonged sitting and offset many issues.
Do make the effort to try to make your workplace as ergonomic as you can. You may need to adapt to work with what you have; use books to raise your screen or laptop, put something under your feet to improve your hip and knee position, or try different chairs for example.
Here are some other helpful tips to keep you pain free whilst working from home:
- Vary your position – sit, stand, even lie down or walk around your desk!
- If you’re on the phone, get up, have a little wonder round whilst you’re talking, perhaps get into the garden and walk whilst you talk.
- Every time you get up to go to the toilet or make a drink, have a little stretch. Reach you arms up above you, take a deep breath, stretch to each side and rotate your trunk each way a few times.
- A small rolled up towel in the small of your back can be a great way to provide some support if your chair isn’t quite right.
- Try and put aside a dedicated working space that’s separate from your social space. Not only will this help with reducing stress levels, you’ll also be able to step away from work for a breather more easily.
- Make it a priority to schedule some exercise time in every day – even if its just a walk around the block. Fresh air and walking will do wonders to help rejuvenate you after a day sat at a computer.
Are you in a lot of pain and want to get better as soon as possible? If so then why not book in for a consultation with same day, hands on treatment for relief.
