Our Chiropractor, Milan Patel, has some suggestions for those of us now working from home and away from our usual desk.
- Create a routine – sign in and off, wear work clothes, schedule a lunch break, close your door, switch off music, media etc
- Open a window
- Less caffeine more water
- Take regular micro breaks every 30 mins to do breathe work/ stretch for a few seconds as well as longer breaks to get fresh air, walk, move. This will allow muscles to stay relaxed, help posture and prevent brain fatigue
- Journal what you’ve accomplished in the day
Her advice for your desk:
- Use a desk, table to kneel at or stand by a counter top. Even better to use a mixture of workstations to encourage variety in posture to prevent muscle fatigue
- Have your laptop raised so your eye is level to the centre of the monitor and use a book/document holder to avoid a c-curve in the neck
- Obtain a separate or wireless keyboard and mouse to place these closer to you to avoid repetitive strain
- Use a box or cushions for a foot rest if required
- If sitting ensure your knees are at 90° (or lower) and elbows 90° and shoulders relaxed.
- Have a good back and seat support and consider a posture cushion for active sitting