For many of us the ‘home office’ looks markedly different to what we may be used to in the office. As households debate over who works from the study or the dining room you may need to employ some creative strategies to ensure you maximise comfort.
We’ve identified five strategies to master your home “office” set-up, whatever that may look like for you.
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Strive for neutral postures
Neutral postures are where the body is aligned and balanced while sitting or standing, so that you place minimal stress on the body. A simple rule of thumb is to set-up your workstation so that you look to maintain approximate right angles at your knee, hip and elbow joints. To do this you may have to be creative, for example you may incorporate a cushion to raise your seat height. A cautionary note on neutral postures is although it is a good guide to setting up, you should not be locked into maintaining this position. The body is made to move, so don’t be too concerned if you find yourself getting out of this position (and even slumping from time-to-time).
Use remote accessories
Working remotely tends to mean working from a laptop. Working from laptops can make it tricky to assume neutral positions. External devices and accessories go a long way to creating a comfortable and productive set-up. For example, attach an external keyboard and mouse to your laptop. If you don’t have an external monitor, look to sit your laptop on a stand or makeshift platform and angle it back so it places your neck in a comfortable position.
Change postures regularly
Unless you have an office task chair, for many, working from home leads to using a chair which may not have been typically designed for office work. Maybe you’re working from a dining chair? If you’re sitting on a less comfortable chair, the result may be that parts of your body might fatigue a bit sooner than normal.
No matter where you’re working – at home, in the office, or the local café, you should always look to alternate your postures regularly to reduce fatigue. Now more than ever we are aware of the health implications of excessive sitting. Look to change your posture every 30-60 minutes. For this reason some people say the best chair to use is the one you regularly get out of.
Acknowledge the power of movement
Whilst your set-up may lead you to fatigue a bit quicker, working from home can offer you the opportunity to attain (or maintain) a resilient body. Introducing some desk-based stretches or getting away from your desk to complete exercises helps to reduce fatigue, stimulate mental functioning and maintain physical wellbeing.
Looking for workout inspiration? Exercise Right has a library of home-based exercise videos which cater for a variety of different fitness levels.
Keep calm and carry on
We tend to think that physical discomfort is a direct result of the environment or the physical tasks we complete. In reality, it’s far more complex than that. Your emotional and psychological wellbeing, including how you feel and respond to the change in environment, can play a significant role in how you feel physically. Feeling stressed quite often translates to shallow breathing and muscle tension, especially in the back, neck and shoulders. Whilst your set-up may not be completely ideal, you should strive to stay relaxed. Don’t be afraid to slump, maintain hydration by drinking water, get some sunshine during your break and introduce some controlled and deep breathing so your stomach expands.