Working Remotely from Home

COVID-19 NECK & BACK – 2020’s newest musculoskeletal condition!

Have you been working from home and are now starting to experience some neck and back pain? The good news is there are strategies to help manage and reduce your pain!

The success of a remote working arrangement is often dependent upon a number of factors. Whilst the office is often designed to aid productivity and provide a safe workstation, many homes lack these features. This document is to assist you in optimising your remote working set up and to reduce your risk of musculoskeletal pain or injury. Regular exercise should remain or become an essential element of your day. This does not mean running or lifting heavy weights, but could take the form of a brisk walk and some gentle stretching.

Movement is Medicine!

Sit less, move more:

Recent research has shown long periods of sitting (regardless of exercise regime) can lead to increased risk of preventable musculoskeletal disorders and chronic diseases such as diabetes. Make sure you get out of your chair and leave your workstation every 20-30 minutes. If you find that you lose track of time while working, set a countdown timer on your phone to assist.

Reduce eye strain:

To control visual fatigue, a change of focus, such as a view out of a window or to a picture along a hallway, can provide exercise to focal muscles of the eyes whilst resting the tired muscles. Resting your eyes is not flicking on Facebook or Instagram!

Break up Repetitive tasks:

Timetable your day to allow for scheduled breaks and changes to repetitive tasks

Download our infographics for further information.

Working Remotely or From Home