SEARCH
Google+LinkedinTwitterFacebook
Mid Sussex OsteopathsMid Sussex Osteopaths
Mid Sussex Osteopaths
Osteopaths in Sussex, Haywards Heath, Burgess Hill
  • Home
  • About Us
  • Coronavirus
  • Osteopathy
  • Podiatry
  • Advice & Info
  • Testimonials
  • Contact Us
  • BOOK NOW
Menu back  

Working from home? Here’s how to keep it comfortable

Government advice and instruction in the light of coronavirus has seen many more of us now working from home. This still looks likely to remain the case for a significant amount of time. If this is the case with you, it’s important to get things set up correctly to minimise any undue stress being placed on your neck and back. Here are some simple tips for keeping your spine pain-free while working from home.

 

1. Keep the laptop off your lap

If you’re just checking your emails or doing a bit of Googling then having the laptop on your lap’s fine. If you’re working, it definitely isn’t. Try it and see what happens to your body. You’ll find that you slouch through the whole of your back, your head will roll forward and all this puts undue pressure on the discs in your spine and over stretches the muscles. 

If you’re working, put the laptop on a desk or table. Even if this isn’t the perfect set up, it’ll be a lot better than having the laptop on your lap. Have the laptop far enough away from you that your forearms can comfortably rest on the surface.

 

2. Raise the screen higher

The ideal laptop height and angle lets you view the screen easily without bending your neck. You might be able to adjust the angle of the screen or the height of your chair to achieve this. If you have the screen too low, you may soon find that your shoulders and neck feel the strain.

 

3.Use a separate keyboard, mouse and screen

When it comes to using a laptop for working from home, the ideal setup involves turning your laptop into more of a desktop setup. This can be easily achieved by using a separate keyboard, mouse and screen. So, a few purchases are needed but it’s a real game changer if you’re working from home. Your laptop essentially just becomes a hard drive allowing you to have the screen at an ideal height and your keyboard and mouse at the ideal reach.

 

4.Position your body correctly

Check to see how your legs are angled. Your feet should be flat on the floor, and your knees should be at an even height with your hips. If this isn’t the case then again, a few simple adaptations can resolve things making you a whole lot more comfortable. If your hips are too high or your feet don’t reach the floor, use a step or block to support the bottom of your feet. If your hips are too low, try sitting on a folded towel or cushion to raise your hips. This can help you maintain a neutral lumbar spine and reduce strain on your lower back. If any issues persist, try a rolled towel in the small of your back.

 

5. Find an ergonomic chair

While many homeworkers will be making use of dining chairs or similar to work from, if you are working from home for any length of time, then you should really consider  investing in a proper chair. The type of chair you sit in while using your laptop is critical. Any office chair that is fully adjustable and has lumbar support may work, but you need to be sure to set it up correctly. If your chair does not have adequate support, you may need a lumbar roll or improvise with a rolled or folded towel. Remember to sit all the way back in the chair so when you rest against it, the lumbar support is helping to maintain the natural curve in your lower back. 

 

6. Take breaks

Common sense and we all know that we should do it but it’s often ignored once we get stuck into a piece of work or if the pressure’s on. Set an alarm on your phone to remind you to take a brief break every forty minutes. Get your eyes off the screen and get up and move away from the desk. Have a walk around; if you’re making a cup of tea, do some simple stretches while you’re waiting for the kettle to boil. Whilst our bodies are strong and will tolerate a lot, we’re not designed to sit all day so break it up through the day with a bit of movement and stretching.

 

7. Stand up

For people who spend long hours working on laptops, try to spend an hour or two each day using your laptop while standing rather than sitting in a chair. Standing desks and stands that can sit on your desk are increasingly popular options. All the feedback I’ve heard from patients who’ve moved to standing while working has been overwhelmingly positive. 

 

These are all simple tips; most of it you probably know already but be failing to put into action. Take the little bit of time that it takes and you should reap the rewards in terms of being more comfortable through your working day. A blog coming soon will cover simple stretches that you can do at home to counter the demands of working from home but, in the meantime, if you have any questions feel free to contact us.

 

Share this post

Share this post

Working from home? Here’s how to keep it comfortable

FacebookTwitterGoogle+PinterestLinkedIn
Related posts
Spring Newsletter
04/05/2020
Stress Awareness Month 2020
16/04/2020
Breathe Easy!
16/04/2020
Dreaming of a good sleep?
16/04/2020
Coronavirus update #2: we’re taking things online
01/04/2020
Corona Virus Update
21/03/2020
Book online Now

Subscribe to our Newsletter

What our customers say
  • “I went to see Adam after my Chiropractor closed her clinic to raise her family. After an initial chat I realised that Adam would be able to carry on where my excellent chiropractor had left off. His treatment has helped me enormously & his methods & personality work well for me. Highly recommended.”

    Michael Badrick
  • “I have seen Adam many years ago and came back to see him recently in order he can help my back be tip top for my charity challenge later this year climbing Kilimanjaro in aid of Parkinson’s. I have always found Adam to be so professional, very approachable and friendly and the reception staff to at the clinic
    His advice Care and treatment has really helped and more importantly really helped my back.
    I would highly recommend Adam and his clinic.”

    Joan Hallifax
  • “I have seen Adam a few times now and have been very happy with the work done on my shoulder and back. I highly recommend this practice.”

    Christine Best
  • “Highly recommend to all. Adam is superb. He fixed me up and put me back into place on a few occasions. Best advice – don’t suffer and wait for issues to try and heal themselves – Adam is your answer. Proved, tried and tested results. Each time I have left the treatment room fixed and ready for training. Prompt, professional and gets the job done! Thank you Adam”

    Ryan Dudley
  • “Having recently moved to Haywards Heath, I was really pleased to find a practice as good as this one. I have persistent issues with my neck, and after seeing Adam for a few treatments I have had no problems since, and now visit regularly to avoid future problems. I would highly recommend this practice.”

    Oli Robertson
  • “Adam, has for the past two years, kept me fully functional and prepared for each American Football game throughout the summer then Rugby match throughout the winter. I had a previous shoulder injury which I was assured would need surgery, however, 5 session later Adam had it sorted. Cannot praise higher! Thank you!”

    Oli DeRuyter
  • “Can highly recommend Adam. He has treated my wife and I over a number of years for various ailments and always manages to sort us out and keep us mobile. He is very caring and knowledgeable.”

    Rob Drake
  • “Adam Fiske demonstrates great skill combined with remarkable intuition. His ability to focus accurately on the source of pain and to provide long-lasting relief is rare in my experience. I have no hesitation in recommending him.”

    Peter Wood
    Chief of Operations, First Base Technologies
  • “Following major orthopaedic surgery I was recommended to see Adam by my case manager. I was impressed with his professional ability and considerate attitude which gave me the confidence to entrust him with my health care and rehabilitation. Adam did a great job in helping speed my recovery and I would have no hesitation in recommending him to anyone in similar circumstances.”

    Mike Turner
    Sugworth Farmhouse
  • Suffering as I do from fibromyalgia/CFS and suspected rheumatoid arthritis, health professionals are an important part of the battle in dealing with my varied symptoms! I have tried several osteopaths over the years but then I found Adam. He is a highly skilled and intuitive osteopath and also has that rare thing: excellent interpersonal skills – important since I also have Asperger’s Syndrome (a high IQ type of autism). If you have these kind of conditions and/or have a stressful job as I do – Adam’s your man! Once he’s treated your back, you feel taller and like the world doesn’t weigh so heavy on your head and shoulders. Just go see him. Now.

    Didi Barnes
    Chief of Business Operations, First Base Technologies
  • Adam has been treating me for whiplash injuries. A few days before I was due to underake a long drive, my neck and back began to lock up. The day before the drive, my neck became almost unmoveable. I went to see Adam who saw me during his afternoon break as he was fully booked for the rest of the day. In this short space of time, he got my neck and back mobile again and I was able to make the long drive north the next day. This is the kind of caring and understanding attitude that Adam shows to his patients which is very reassuring when you need his expert help.

    Mr G Alder
  • I came to see Adam about 3 months ago as I sustained a whiplash injury several years ago and found that Physio had not given me the improvement I was looking for. I saw an almost immediate improvement and after just a couple of sessions noticed that my pain and discomfort had almost entirely subsided. Adam knew how to treat my injury and is a friendly and informative guy. I would recomend him to my friends and family.

    Keith
    I.T. Consultant
  • I have old sports injuries that were producing me pain and discomfort, affecting my quality of life, despite having been treated by several specilists. When I tried Mid Sussex Osteopaths, Adam was able to identify and treat the source of my problems, already producing a great improvement after the initial session, and it has only got better afterwards. In addition, he has been happy to accomodate my stringent working and travelling schedule by offering early morning and late evening sessions that made possible for me to continue the treatment, which has made a big difference in my wellbeing. Definitively recommed it to anyone!

    Mr A Herraiz
  • Adam Fiske has always been very professional and is a very likable person. He has been treating my poor back for a few years now and I must say how happy I have been with the treatments. He knows exactly what’s needed and has relieved me of some awful pain and is always happy to provide sound advice. I would recommend Adam to anyone in need of an Osteopath.

    Mrs C Chilmaid
  • We run a successful martial arts club and have used Mid Sussex Osteopaths for some time now and we have been exceptionally impressed with the professionalism in which Adam both diagnoses and treats any niggles we may have. Even though we have approached him with such a variety of problems, he has been able to get us back on our feet quickly, resolving any issues we may have – which is vital in our business. We would quite happily recommend Adam at Mid Sussex Osteopaths to anyone and everyone that requires treatment.

    David & Ian
    Soo Bahk Do Martial Arts Club

Mid Sussex Osteopaths Logo reversed

Our temporary location until further notice:

  • Vinings Natural Health Centre
    Clover Court, Church Road
    Haywards Heath
    West Sussex
    RH16 3UF
  • 01444 360359
  • 07879 835496
  • info@midsussexosteopaths.co.uk
FacebookTwitterLinkedinGoogle+

Privacy Notice

Available Times

Monday - Friday 8am - 7pm
Saturday 8.30 - 5.30

Clinic Opening Times

Day and evening appointments available Monday to Saturday

We pride ourselves on our levels of customer service and patient satisfaction but should you ever not be happy with any aspect of your care, please contact us directly. You can read our customer complaints policy HERE
  • Spring Newsletter

  • Stress Awareness Month 2020

  • Breathe Easy!

  • Dreaming of a good sleep?

  • Working from home? Here’s how to keep it comfortable

  • Coronavirus update #2: we’re taking things online

  • Corona Virus Update

  • Shoulder pain and working in an office

© 2021 Mid Sussex Osteopaths
Dolphin Leisure Centre . Haywards Heath

Website by Rather Fine Design

This site uses cookies: Find out more.