The working from home trap

With a significant increase in the number of Australians currently working from home or remotely, there is a unique set of benefits and challenges this can present. It is nice avoiding the stress of the daily commute and wondering is that car going to give way or is this the train carriage that isn’t going to smell like a teenage boy’s bedroom. We are also trying to establish a home office that is practical and functional for the time being. Having a Positive workspace not only decreases the pressure on your body but can also lead to improved output. But what is a positive workspace I hear you ask?

P. Posture whether sitting or lucky enough to have access to a standing desk the space needs to be comfortable and supportive to be at.

1. Your monitor needs to be close enough that you can comfortably read and slightly tilted upwards, this gets tricky with laptops and I would recommend using a separate keyboard and mouse.
2. Your monitor should be at a height so that when you are looking straight forwards you are looking at the top 1/3 of the screen.
3. Your shoulders should be relaxed with your arms comfortable sitting on the arm rests of the chair (if your chair doesn’t have arm rests resting your forearms on the desk at around belly button height).
4. Lumbar support, having lumbar support encourages the rest of your back into better posture because of the extra force placed on the lumbar spine if you slump forwards. Try using a rolled-up towel placed in the small of your back.
5. Leg height your hips need to be slightly higher than you knee height this is to avoid feeling any pressure spots on the backs of your thighs.
6. Feet should be resting parallel to the ground or with toes slightly elevated. For shorter people you may need to use a foot stool to maintain desk-elbow height and hip to knee angle.
7. For sit stand desks sit for 40 min, stand for 20, and spend 5 min away from the desk, stand for 20 min, sit for 40, 10 min away moving.

Sit only desk sit for 50 walking/ moving 5 min.

O. Organise your workspace to ‘Always use’, ‘Sometimes use’ and ‘Rarely use’

Things that you Always use like keyboard and mouse should be in a position where you don’t need to reach to use ie not having to move your arms away from their resting place

Sometimes use items that are a short reach to grab like cups or drink bottles, phone or mobile, if you’re not on a video call try using this time to walk around the house as your 5-10 min away from the desk

S. Stretching at regular intervals by stretching your shoulders and arms back to open up your chest.

I. Inspire your team/ workplace to be positive about their health and wellbeing through better habits.

T. Time away from your desk, walk around the house, for every 2 hours at your desk try and get 5 min away as this gives your eyes a rest, and promotes a mental reset.

I. Induct new team members into Positive work practices

V. Vision ensure that you have your annual check-up as detreating eye site will cause you to move into poor posture as the day progresses. Provided the optometrist hasn’t had to temporarily close

E. Exercise for 30 min every day with enough effort to raise the heart rate.

For more information please feel free to get in contact with me and have a POSITIVE day.

By Daniel Collins

Myotherapist