9 minute read
Are You Sitting Comfortably
Working From Home? Are You Sitting Comfortably...
Joanne Pritchard, Chartered Physiotherapist, talks us through the importance of ergonomics and posture.
Due to the current restrictions and social distancing, many of us are still having to work from home. Making an office at home isn’t the easiest task and prolonged poor posture does run a significant risk of injury. So, what can you do to protect yourself? This month I am going to look at ergonomics and posture when working from home.
Your workstation at home is probably very different to what you have been used to in your office, but some simple measures can make a huge difference. When sitting in your chair you are looking for an angle of around 90 degrees at the ankles, knees and hips. If your chair is too high, place a footrest (or even a large book) under your feet; If your chair is too low, a cushion or pad on the seat of the chair may help. The position of the screen is something else that is essential, to minimise bending and tension in your upper back, shoulders and neck. Your monitor should be at eye level and approximately one arms-length away from you. Is your table too low? Place your monitor on a stable and sturdy object like a box or a large book. Working from a laptop? Why not use a separate USB keyboard? There are many available for under £10! You will then have both your arms and your eyes in their optimal positions.
If you still can’t get comfortable, there are a few other options worth considering. Sitting on a gym ball can really help you maintain a good posture! Due to the unstable surface, your postural muscles are constantly working in the background to keep your balance (I would however recommend checking with your GP or healthcare professional first if you have any back issues or problems with your balance). You also need to make sure that the ball is the correct height for you, and that it brings you high enough to work at your desk. The sit-to-stand pneumatic desk raiser is another possibility. These can be purchased for under £100 and give the opportunity to change your working posture throughout the day; raising your screen and keyboard to work in standing and lowering again to work in sitting. Working in standing can be great for keeping you alert and moving too. Finally, if you are really struggling to find what is right for you, contact your local Physiotherapist, Occupational Therapist or Ergonomic specialist. Many are now offering a hybrid of remote online appointments in addition to standard clinic-based sessions. This not only means that you don’t have to leave your home (rather important if you are in isolation or if you don’t have the time to travel), but through the wonders of your smartphone, tablet or laptop, your therapist can see your working environment from several different angles, assess your working postures, and suggest alternatives that you can implement immediately! Joanne Pritchard BSc (Hons), MSc, MCSP, HCPC registered Principal Physiotherapist and Director Physio Pilates Retford www.physiopilatesretford.co.uk
Top Tips
Here are 10 points to consider for an optimal and ergonomic workstation adjustment:
1. Shoulders relaxed. 2. Arms close to the body and elbows bent approximately at 90°. 3. Forearms resting on the armrests or on the work surface. 4. Wrists in a neutral position and hands aligned with the forearms. 5. Back straight with the lower back resting against a backrest. 6. Thighs parallel to the floor (hips and knees at 90°). 7. Back of the knees approximately 2 to 3 fingers width away from the seat of the chair. 8. Feet resting flat on the floor or on a footrest (ankles at 90°). 9. Eye-screen distance approximately one arm’s length (or a minimal distance of 60 cm). 10. Head up and eyes looking forward (most of the
Adapted from: www.physiotec.ca (2020, October 16)
time) at the upper 1/3 of the screen.
Finding the perfect working spot is not always easy...
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Get To The Perfect Getaway
A Day Trip Destination, Heaped With History, Entertainment And An Abundance Of Things To Do.
Home to stunning countryside, historic buildings, quaint shops, a castle, a river, weekly and daily markets, a civil war museum, and a tiny house only 6ft 9 inches wide, Newark on Trent is the new ‘go to’ day trip or short break destination for a change of scenery this Autumn.
Newark is fast becoming a favoured destination for couples and friends seeking out the perfect place for a “staycation” or even a day out. It boasts excellent transport links including two railway stations making it easily accessible from Lincolnshire, Nottinghamshire, Derbyshire, Yorkshire and Leicestershire, many times within the hour.
Newark has always been steeped in history, as well as having the great appeal of being located within a short distance from Sherwood Forest, home to the legendary Robin Hood. However, lately its appeal lies just as much in its modern eateries, trendy shops and charming B&Bs and guest houses.
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Who knew there’s a 900-year castle in town? What is so great about the castle is it is in the centre of the town, overlooking the River Trent. It is within walking distance of both stations and for coming by car there are plenty of places to park.
If you’ve organised a group outing with friends and family, the gardens are a good meeting point. The castle, now an imposing ruin, has great views of the surrounding countryside and of Newark itself.
Who knew there are so many ways to get active in Newark? If you are a lover of outdoor pursuits then there is no better place that Newark and surrounding areas to get your adrenaline pumping. From cycling, walking and climbing routes to outdoor activities including paintball, quad biking, archery and clay pigeon shooting, there is an activity to suit every adventurer. See: https://visitnewark.co.uk/getactive/ and https://visitsherwoodforest.co.uk/get-active/ and make an activity plan to remember.
Who knew it is market day nearly every day? Other than Sundays and Tuesdays, the Newark Royal Market is buzzing with activity with stalls boasting everything from furniture to fresh cut flowers, depending on the day. It all happens in the picturesque marketplace with its cobbled stones and historic buildings. A good part of it is undercover too, so don’t let rainy days wash away your plans on coming here.
If antiques and collectables are your bag, then it has to be Mondays or Thursdays, with stalls selling local produce and general wares on Wednesdays, Fridays and Saturdays.
There are some special events on other days too such as an Artisan and Craft Market on Sunday, 25th October 2020 or a Halloween Pumpkins Special Market on 31st October, 2020.
Who knew it all happens in a wine cellar? Newark’s eateries have always attracted visitors, be it for tea and cakes on mismatched fine bone china to fine dining in a wine cellar.
Taylor’s Fine Dining has a private wine cellar dining room, which seats up to 12, ideal for small family or friend gatherings. This is available on request on Mondays, Tuesdays and Sundays.
If it's a good dollop of English tradition you are after, then try somewhere like the Old Bakery Tea Rooms. This Tudor timber-framed bakery, just off the Market Place is open most days and is where you should rest your wary feet, just off the Market Place. It still makes its own bread and cakes and is open every day other than Sunday.
For a short staycation or a day trip out with a friend or partner, Newark offers something for everyone. To find out about the abundance of things to do and see for your change of scenery this autumn visit: www.visitnewark.co.uk www.visitsouthwell.co.uk www.visitsherwoodforest.co.uk
