10 tips for working from home

By Judith Paterson

1. Move regularly

No posture is good if it is sustained. If you have been sitting for 45 minutes or more you need to stand up and move about. This might be going for a wander around the house while you take a call, changing your activity entirely (a good time to start some dinner prep or empty the dishwasher) or carrying out some pause exercises (see our favourites in our online health videos).

https://www.balancededinburgh.co.uk/health-videos

2. Have more than one working position

Stand with your laptop on the kitchen counter, use a different chair/gym ball or even lie on your tummy for a short time to listen to a webinar/ chat on the phone or take a video call - they will only see your head and shoulders so have no idea you are lying down on the job!

3. Get the right kit

It doesn’t need to cost a fortune and simply having a separate keyboard and mouse when using a laptop can make the world of difference. A seat wedge and lumbar roll can turn a dining chair into a more ergonomic seat.

4. Find the Best Posture for You

That is one where your body feels relaxed and comfortable. General guidance is:

Feet flat on the floor
Hips slightly higher than knees
Back resting and supported by the back of the chair
Forearms/wrists level with the desk
Shoulders relaxed at your side
Top of screen level with your eye gaze and arm’s length away

5. Rest your eyes regularly

The muscles in your eyes get fatigued when you stare at something close to you for long periods. Your screen should be arm’s length away from you and every hour you should stare at something in the distance to rest the muscle that focus your eyes during close up work

6. Create a space that is your work space

When you leave this space it is time to switch off. Down time is really important.

7. Decide what hours you are working and stick to them if you can

Try to maintain a routine with a regular start and finish time where possible.

8. Take a proper break

Stopping in the middle of the day to go for a walk, do some Pilates or meditate can really help your productivity and leaves you feeling fresher at the end of the day.

9. Make sure the family know your schedule

So they can stay out of your way when you have important calls or video meetings. Make a do not disturb sign to help set the rules!

10. Keep your spine fit

You can build your postural muscles through exercises. You can try our online Pilates and back care virtual classes here.