Working from home has become more of the norm that going to the office. The benefits to businesses include reduced overheads, smaller business properties as well as the ability to employ people from throughout the UK and beyond. The benefits to employees include no travel costs, no travel related stress, being able to do chores during breaks and being at home for any emergencies. However, there are some downsides for employees –  here are seven top tips to take care of yourself when working from home.

1. Set up your workstation correctly.

Try to avoid working on the sofa with the computer on your lap. If you have a desk or kitchen table you should follow these tips:-

• You should be balanced and your head should not be leaning forwards.
• Your forearms should be parallel to the desk and your upper arm should be relaxed by your sides.
• The top of your screen should be at eye level and the screen should be approximately at arm’s length.
• Your back should be well supported by your chair, there should be a small gap between the edge of your chair and the back of your knees and your feet should be flat on the floor.

2. Take a break

Take regular breaks from any prolonged activity or position, especially sitting. You should try to change position every 15 to 20 minutes. If you have been sitting still for a period of time even a two minute around the house or up and down the stairs can make a difference. It might even be worth setting a timer to remind you to move.

3. Take Time out to exercise

An hour’s walk or cycle will help to improve mobility and circulation and maintain fitness but please make sure you adhere to the advice on social distancing and avoid travelling to exercise.

4. Keep in Touch

It so easy to become reclusive / isolated when work alone all day. Stay in touch with friends and family. During the day make use of the technology at your disposal to stay in touch. Phone calls are great but, if you have a computer, smartphone or tablet, make use of one of the many video calling apps such as Skype, WhatsApp, Facetime, Zoom etc to have face to face conversations.

5. Stay hydrated and eat healthily

Make sure you are drinking sufficient water and continuing to eat a healthy diet. If you are unsure what you should be eating Cathy, our nutritionist, will have some handy tips for you.

6. Have a routine

Make a list of the things you would like to achieve each day/ week, try to stick to it and have some structure to your day. This can help you keep on top of any feelings of stress, frustration or anxiety.

 

7. Get Help

If you are experiencing back, neck, joint or muscle pain. Please feel free to contact us to make an appointment. We are happy to offer a free telephone consultation with one of our senior team members.