Best practices for working from home

These days - especially during the COVID-19 era - more and more employees are working from home, rather than in a traditional office setting. While this can be highly beneficial by removing stress and time associated with commuting, there are certainly factors to be wary of to ensure you are looking after your body and mind.

Due to the varied nature of people's homes and available work spaces, it would be a great idea to speak to your chiropractor about practical ways to optimise posture in your specific situation. That being said, here is a list of general tips to keep in mind when working from home.

1. Sit on a supportive chair - not the couch, not your bed. If possible, your forearms should be parallel to the floor, and your head should be level and in line with your torso.

2. Set up your laptop screen or monitor at eye level so you are looking straight ahead at it, not with your head down or turning it to either side. You can raise the level of your monitor by placing it on top of a few books.

3. Try to use a mouse rather than the touchpad on a laptop. This allows you to open up your shoulders, and work with your spine in a more neutral position.

4. Take full advantage of the time saved by not having to commute. Some ideas for this include going for a walk, attending the gym or doing a yoga session at home, meditating, preparing a healthy meal or connecting with loved ones.

5. If you are working from home, set boundaries which separate 'home' and 'work'. Whether this is space (physical area) or time (clocking off and putting work away), it is important not to let the two blur into one.

6. At least once a day, take your body through a spinal mobility routine to counteract stiffness associated with sitting all day. You can find some great exercises here.

7. Don't skip your chiropractic adjustments - your chiropractor knows your body and will be able to identify any postural compensations associated with your different work environment.

And remember, no matter where you are working from, your concentration and productivity will always benefit from being hydrated, rested, and calm!