Over indulged this Christmas? Embarked on a new year’s resolution to get the pounds off, or just be more active in general? Then read on…

With many of us continuing to work from home, we have lost the walk to the office, even if that is just from the carpark or out at lunchtime to buy a sandwich.  This often comes hand in hand with greater amounts of prolonged sitting; none of which is good for us and usually lead to back and neck pain.

How can you help yourself with your desk set up?

  • Make sure your shoulders are relaxed, with elbows bent to around 90°.
  • Use the support of the chair. If it does not have a good lumbar support, then use a small cushion to give support to that natural curve of your lower back.
  • Think of your office space as a 90° pizza wedge, with your screen in the middle of the wedge and other items (phone, coffee etc) on both sides of the screen so that you are encouraged to look to 45° in each direction and not just rotate in one way

Keep active, you can still move around

  • Rather than heading from bedroom to kitchen and straight to the home office, go for a 10 minute walk around the block before your start work (just like walking from the car into the office!)
  • While waiting for the kettle to boil mid-morning, use this time to complete hip and lower back stretches
  • Leave your desk at lunchtime. Go for another walk or complete a 20 minute yoga session… The little things all make a positive difference
  • Get up from your chair every hour. Do you need to be sat while on that Teams call?

Need some mobility inspiration?

Why not come along to one of our evening or morning Pilates classes where you can pick up lots of helpful exercises to get you moving and your posture improved.  You can find out more and even book online here.

If you would like further help with your desk set up at home then get in touch.  One of our Physiotherapists can advise you on how to improve your setup.