Ten tips for working at home
So many of us are working from home at the moment but a poor set up really can negatively effect your health and wellbeing. At Physio LDN we see a number of injuries that could have been easily prevented by following some simple guidance.
Here are Physio LDN's top tips for working at home:
Ensure you have a good desk area set up with plenty of leg space - this can prevent neck, back, wrist and elbow pain;
Request an ergonomic chair, foot stool or any other equipment you usually use from the office - workplace legislation still applies when asked to work from home;
Do not work from a laptop on the sofa – your core and postural muscles will become very weak;
Stand up and keep moving - limit screen time to 30 min intervals;
Telephone meetings? Why not take these outside and walk while you talk? - get your daily dose of vitamin D;
Stretch your neck, back and hips- this can help to prevent a number of desk-related aches and pains including sciatica, shoulder pain and tension headaches;
Self release - massage into any areas of tightness with a trigger point ball or foam roller for approx. 3-5 mins per day;
Follow your rehab programme prescribed by your physio - you have time to get it done! No excuses, let’s get you pain free;
Stay hydrated and eat healthy - try to drink 6-8 glasses of water per day, eat meat fruit and vegetables and healthy fats. A can of sardines per day contains protein, omega 3, Vitamin B12 , Vitamin D, Vitamin B3 and Calcium all of which are great for your heart, bones, mineral uptake, muscle building and maintenance. Use this time to utilise food as a healing modality and treatment for your body;
Don't forget we can provide you with a video assessment and prescribe prehab exercises, stretches and strengthening for you to do at home. Your workout can be guided by a Chartered Physiotherapist.
