Working from home has quickly become part of the “new normal” for many people – whatever “normal” is going to look like. Whether you work at the dining room table or the living room couch, adapt a spare bedroom or set up a full home office, working from home is changing our professional environment and can have implications for our health. We have to adapt not only how we work, but how we stay healthy at work. Here are a few tips from Peter Till, PT, DPT, of Mayfield Physical Therapy:
- Change the way you talk on your mobile phone. Use your speaker phone or headphones, and prop the phone up on a stack of books so it’s at the same level as your eyes. Increase the font size so you can hold it further away. Doing these things will help you avoid poor posture or “tech-neck.”
- When sitting, maintain proper body mechanics. Roll up a towel or find a pillow and wedge it in your lower back. Sit toward the front of the seat in a firm chair and practice keeping both feet flat on the floor. You might try an exercise ball, which helps you move and strengthen your core as you are sitting. Make sure your laptop screen is at eye level, and use a computer mouse.
- Channel your mother – sit up straight. Posture is everything. For every inch your head goes forward, your neck weight increases by double. Keep your head back (chin over chest), with elbows close to 90 degrees. Using a posture corrector brace – there are many available online or in stores – can both increase your awareness and help reduce symptoms from forward head posture.
- Take a stand. Alternate between kneeling, standing or sitting. Standing puts less stress on the lower back than sitting. Stay aware of putting equal weight on each foot.
- Move! Walking can ease stress and promote blood flow. Try to create fluidity within your home work stations. Take frequent breaks (1-2 minutes is fine) and walk around the house. Bundle up and take a walk at lunch. Invest in a good pair of walking shoes – you’ll be glad you did.