Alexandra Thomas

Millions  of people are now working from home due to lockdown. In 2019 4.7% of the population worked from home. This rose dramatically and suddenly from the first lockdown in March 2020 to 46.61% of the population.

 Sat staring at a screen hunched over your desk without leaving the house for hours, poor home workstation set up and juggling home schooling is having a massive impact on our physical and mental health. 

A survey of 2,000 UK adults revealed that 36% have experienced increased pain over the last six months. (Nurofen) In addition, 25% put their new lockdown pain down to a poor office or workstation set-up at home.

Back ache (36 %) is the biggest problem for Britons followed by headaches (34 %), joint pains (27%), neck aches (26 %) and muscle pain (24 %).

So what can we do to help ourselves?

Move Regularly

Building regular movement patterns into your day can make a massive difference. By sitting in the same position for hours on end the same muscles are overloaded constantly, whereas if we move regularly we can take the pressure off the joints and use different muscle groups. Movement increases blood flow and lubricates the joints. Things you could try:

• Set an alarm to get up regularly from your desk.
• Walk around whilst on the phone
• Walk up and down the stairs
• Try and incorporate techniques that you’re likely to stick to, to get you moving. Put your favourite track on and dance, head into the garden and stretch or walk around the block.

Is your workspace having a negative affect?

Assess your current set up at home and look at ways of changing it to help. It doesn’t have to be expensive, you don’t need to buy the best ergonomic chair, just a few adjustments can help.

• Think about keeping your feet flat on the floor, with your ankles, knees and hips in a 90 degree angle. You may need a cushion to raise you up to this position or support your lower back.
• Raise your screen to eye level using a mount or a box especially if you’re in long online meetings!
• Think about where you could set up a standing desk.
• Sit tall in your chair, drawing the shoulders back and down and pulling your belly button in towards your spine. 
• Speak to your employer, they may be able to provide the necessary equipment to improve your work set up.

Get a good night’s sleep

We all know this but getting a good night’s sleep will help you feel mentally and physically well. Here are just a few things that can help.

• Keep a consistent sleep schedule, go to bed and get up at the same time everyday, even at weekends.
• Don’t go to bed unless you’re sleepy
• Establish a bedtime routine, think like children, have quiet time!
• Avoid electronic devices at least an hour before bed.
• Avoid large meals before bed, if hungry grab a light snack
• Avoid alcohol before bed, I know it’s not what we want to hear!.
• Participate in meditation or breathing exercises to help you wind down

At the Desk Exercise/Workout

Doing regular mobility exercises and stretches can ward off aches and pains. They can stop a niggle becoming chronic. Want to learn how in just 5 minutes a day you can increase your movement and alleviate pain and tension, click on the link below to sign up.

At The Desk