Self Isolating or Social Distancing & Working from Home

Telehealth Consultations
March 23, 2020
Exercises for people working from home
March 25, 2020

For some working from home has been an option for many years and they have an appropriate work space and a good desk set up. For others this is the first time that they have had to work from home. Hopefully the following tips and advice will minimise the impact on your home life and make work slightly more comfortable

Where to work?

working from home

If at all possible a separate room that you can use to “Go to Work” is the ideal situation, maybe a spare room (with the bed pushed aside or tipped on it’s side – you are unlikely to be having visitors to stay right now), or a dining room. Try to avoid your bedroom and main living space.

However if this isn’t feasible then try and cordon off an area of a room so that you can hide away your laptop etc at the end of the day. There is nothing worse than having the screen on blinking at you whilst you are having your supper or watching the TV (or worse still whilst you sleep).

Maybe you can

  • move a bookshelf to create a little alcove,
  • pop a room divider up to separate you from the rest of the room – a screen or an expanding curtain rail with a piece of material over it
  • Place a large pot plant between your desk space and the rest of the room

What furniture to use?

If you have a proper desk chair and table the right height, try and use this and avoid sitting on the sofa or in the kitchen. You need to have the right set up to avoid postural strains.

If not then it will be necessary to adapt the furniture you have to make sure you are comfortable. Follow the guidelines here to make sure that your desk and chair are set up correctly.

  • Your work surface should allow you to sit comfortably with enough space to put everything you need within a reasonable distance.
  • Your chair should allow you to
    • sit with your elbows and wrists resting on the work surface comfortably.
    • Your feet should be flat on the floor (if necessary use a box as a foot rest)
    • Your hips are at an angle greater than 90˚ (thighs sloping slightly down).
  • Add a pillow as a lumber support if necessary

Think about different heights that you can work at

  • If possible use a higher surface occasionally such as a work top, or filing cabinet and work in a standing position.
  • If you have a laptop do you have a TV you can link it to so that you can raise the height of the screen you are looking at.
  • If you are using a tablet try and use a separate keyboard and mouse and prop the tablet up on a document stand or a pile of books.

Change position frequently

Try to keep moving, and not stay slump in the same position for any length of time. There is no such problem as bad posture, just a lack of movement.

  • Use different work surfaces to change your position to standing
  • Change the surface you are sitting on
    • swiss balls are great for sitting on when you are working so long as they are the right height.
    • add a wobble cushion to your seat as you are more likely to move, if you dont have a wobble cushion a normal cushion may help.
  • Take phone calls walking around the garden or up and downstairs
  • Make the most of working from home –
    • pop the washing on,
    • make a cuppa
    • have a five minute stretch – exercises available here

What to do if working from home becomes a pain

Feel free to give me a call as I will probably be working from home as well, and I am offering free 10 min telephone advice chats, as well as Telehealth consultations to try and keep you all pain free. 07474 521 329