As the pandemic becomes endemic, we are constantly confronted with a “new normal” in every aspect of our lives. Our homes have become our kids’ schools, our workspace, our gym, and more. But are we adapting well? Many people report back and neck pain problems after spending hours in front of a computer. Here’s a blog to aid you in adapting to your ‘work from home’ lifestyle.
Maintaining good ergonomics is vital in avoiding serious health issues irrespective of where you do your work. Here are some tips
- Monitors should be positioned at eye level.
2.The lower back should be supported.
- To keep your wrists in a neutral position, position your arm level at desk height.
- Ensure your seat is at the right height.
Take Micro Breaks
Take breaks whenever you can. Get up and stretch when you have a chance. Make sure you stay hydrated. Microbreaks make a significant difference if done correctly.
The following stretches can help you prevent injury and work comfortably.
Arm Pulses :
Pull the arms backward for 20 seconds, keeping them as long and straight as possible.
Arm Rotations :
From wherever you’re sitting, circle your arms. Do it clockwise and anticlockwise.
Desk Push ups:
Your desk should be firmly positioned. As you lean forward, place both hands on the edge of the desk so the body is angled. By bending your elbows and lowering your chest towards the desk, you can perform a push-up. Complete three sets of ten to fifteen repetitions.
As you sit in your chair, keep your head up high. Grab the side of your chair with one hand as you cross your body. With the other hand, reach up and gently bend toward the opposite side, breathing deeply and sinking into the stretch.
Surround yourself with positivity
Keep your work area tidy and declutter anything you don’t need. Hang motivational quotes around your workspace. Put a few plants on your desk. You’ll feel happier and more productive with those greens.
You can learn more such work space stretches from a Physiotherapist in Singapore. Our therapists in River Physio physiotherapy in Singapore can help you improve your workplace ergonomics. To read more such blogs, head to our blogs section.