The COVID-19 Pandemic has changed our lives (almost?) completely. Among these changes, your employer may be encouraging you and your coworkers to continue working either part-time or full-time from home, and in some cases permanently. In some cases, your children may also be participating in school remotely.
As our "new" normal continues to change, some of us may not have a proper workstation set up at home. Working on the couch or at the kitchen table can encourage poor posture, and lead to headache, lower back, upper back, neck and / or wrist stiffness and pain.
Therefore, it has become that much more important to take breaks routinely, change your position often and stretch regularly.
Below are tips you can use to prevent injury while working from home.
Make breaks part of your routine. For every hour your spend working, you should take a 5-10min break. Take this time to get a drink of water, go for a short walk or stretch.
Change your position often. You should change your position every 30-50mins. If you are working from the couch, transfer your work to the kitchen table or work standing at the kitchen island / countertop.
Stretch regularly. Choose 3-4 stretches (they are lots to choose from in the images below) and repeat them 3-4 times throughout your day. Stretching can be combined with your breaks.
Tips to remember while stretching:
Start by sitting upright, head up and shoulders back.
It is not a race, so don't push your body to the point of discomfort or pain. You should only move to the point where you are achieving a gentle stretch.
Keep movements slow and controlled.
Keep breathing (slowly).
STOP if you feel pain, beyond a gentle stretching sensation.
Engaging in regular stretching can help improve your posture and reduce muscle tension and strain. This can prevent the aches and pains that can result from long hours working at a computer.
Below are stretches courtesy of the Chiropractors' Association of Saskatchewan.
You can do each stretch or pick a few to do at your desk. I recommend printing these pages, and keeping them in view of your workstation. They will be a reminder to continue stretching throughout your day.
Are you still in pain? Maybe it is time for professional help.
Book an appointment or give us a call 226-899-1402.
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