Since working from home became more popular, there has been a sudden increase in workplace injury. According to the Office for National Statistics, the figures are up by around half a million. There are various reasons for this, but the good news is that with a few simple tweaks to your daily routine, you don’t need to be one of them!
We’ll start with base principles - movement is medicine. Most of the issues suffered by desk-based workers are due to poor posture and a lack of movement. These two are easily correctable. Training helps to build stronger muscles and better alignment, but working from home isn’t a strength issue - it’s an awareness issue.
You have to be aware of how you’re sitting, what your desk space looks like and how you’re set up to work. What do your working habits look like, and how can you improve them?
In this blog post we’re going to share a few tips on avoiding back, shoulder and neck injuries whilst working from home…
Postural issues
Working from home contains some potential risks, such as injuries caused by poor posture. Here are some tips on how to prevent injuries when working from home…
Set up a dedicated workspace. This will help you to stay focused and productive, and it will also help to prevent injuries. Your workspace should be in a well-lit area, and it should be free of clutter. You should also have a comfortable chair and a desk that is the right height for you.
Take breaks throughout the day. Get up and move around every 20-30 minutes to avoid muscle fatigue and stiffness. You can also use this time to stretch or walk around.
Use proper ergonomics. This means using your body in a way that minimises stress and strain on your muscles and joints. When sitting at your desk, make sure that your feet are flat on the floor and that your knees are bent at a 90-degree angle. Your elbows should be bent at a 90-degree angle as well, and your wrists should be straight. You may need to adjust your chair or desk height to achieve this position.
Be aware of your surroundings. When working from home, it can be easy to get distracted. Make sure that you are aware of your surroundings and that you are not working in an area where you could trip or fall. If you have children or pets, make sure that they know not to disturb you while you are working.
Take care of yourself. Get enough sleep, eat healthy foods, and exercise regularly. These things will help to keep you healthy and reduce your risk of injury.
Habits are important too…
Poor posture isn’t your only risk factor either. How you work is important as well. Your lack of movement throughout the day can be a large determining factor in your healthy your working day is. Here are some additional tips to help you prevent injuries when working from home…
Stand (or better still, walk) whilst taking calls. If you can do this, you add extra steps, movement and postural change into your day.
Use a standing desk. Standing desks can help to improve your circulation and reduce back pain.
Take a walk during your lunch break. Getting some fresh air and exercise can help to reduce stress and improve your overall health.
Make sure your workspace is well-ventilated. Poor ventilation can lead to headaches and fatigue.
Keep your workspace clean and organized. Clutter can be a tripping hazard and can also lead to stress.
Take breaks when you need them. Don't try to work for hours on end without taking a break. Get up and move around every 20-30 minutes to avoid muscle fatigue and stiffness.
Listen to your body. If you're feeling pain, stop what you're doing and take a break. Don't push yourself too hard.
Exercise before or after work. Training before work helps to mobilise the body and improve joint health and fitness. Training after work can help offset the effects of being so stationary all day.
Working from home needn’t be a certain path to back, neck and shoulder injuries - you just have to be sensible and get plenty of movement and posture correction in. By following these tips, you can help to prevent injuries and stay healthy while working from home.
AdMac Fitness can help…
If you’re suffering with injuries because of a lack of movement, poor posture and general bad health habits, it’s time to invest in the coaching services of AdMac Fitness. Our personal trainers are experts in training, exercise and healthy habit management.
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.