With more localised lockdowns predicted over the winter season, we thought it would be an ideal time to share with you some of our experiences with lockdown, the number of joint and back issues we have seen due to WFH and how you can avoid further back and spine damage.
As lovely as it can be sitting in front of your laptop in your pyjamas, office life at home is less than ideal. Most of us would have already felt the strain of forever lapsing concentration or kids bouncing from the walls while you’re ‘Zooming’ the boss. But, not many consider posture and pain until it is too late.
Since the first wave of COVID-19 hit the UK shores, we have seen a massive increase in joint and spine complaints here at the surgery. With pretty much everything from stiff ankles to wrist strain. There is very little doubt given our experience that this is due to WFH and the lack of discipline in the posture we conform to with office life.
Firstly, we do not have the ergonomic chairs, keyboards or computer monitors which are set out for us to create a safe, happy environment like we would in the office. So, many people find themselves on the sofa with a lap or coffee table to “aid” their production and after a few days and a sore back, move to the dining table. Neither of these is going to support your structure and will accelerate the onset of musculoskeletal problems. So, how do we cope while working from home?
Your first port of call would be to evaluate how long you think your time at home is going to last.
Ideally, you would want to invest in equipment that will support your spine, neck and wrists, but, if you know you only have a few weeks before getting back to the office, this, financially may not be the right move for you.
Here are some top tips on making your home more ergonomic without breaking the bank!
Elevate your laptop
Ensure your laptop/monitor is at eye level. Books or trays are a good way of lifting your visual level to stop neck strain. It is not always easy when you only have a laptop to work on because to maintain this elevation; you will need to use your keyboard which in turn can put a strain on to your wrists and shoulders. We recommend investing a small sum of money in an external keyboard and mouse. You can pick both up for as little as £10.
Elevate your seat
If you are using a dining chair, try putting a pillow or a folded towel under your seat. This will help your posture and make you feel more comfortable. If you wanted to invest a little money into a specialised cushion, orthopaedic cushions can be picked up for as little as £15 and can be used within your home office or car. But, a pillow will do!
Support your lower back
Again, a simple pillow or cushion between your lower back and chair promotes good posture by simply filling in the gap between the lumbar spine and seat.
Wrist support
For a little more than £10 you can invest in an external keyboard and mouse with a built-in gel pad which supports your wrists and prevents that “shoulder burn” we all get when sat too long at the desk. Alternatively, a small rolled-up towel or jumper will provide the same support without any of the cost.
Move
The most important advice to offer about any stationery work is to move. Whether you are a taxi driver, an office worker or a queens guard, movement is key to keeping you pain-free. Standing or sitting too long can leave you with stiff ankles, tight hips or even a bad back. Results of recent studies found that moving every 30 minutes can lower the risk of chronic health problems.
If you would like further advice on working from home and the strain it has had on your physical health, simply get in touch today.
