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How to stay active while working from home

Working from home

At Compass and Trim Physio we know all about the pain, stiffness, and soreness that can arise from prolonged periods of working at a desk.

It could start from poor posture when sitting at a chair in front computer screen for eight hours at a time.

Lack of regular movement breaks from the new head office at the kitchen counter. And the new workplace ergonomics.

Starts as tight shoulders and develops into neck pain or back pain

We all know being in one position for long periods throughout the day is linked to pain and health issues for your body

Obviously over the past year there has been a shift towards the home office

That is why we are here to help all those who are working from home during these uncertain times.

At Compass Physio, we have the expertise to treat, manage, and even prevent injuries which can happen when we work from home.

Keep reading to find out how to keep yourself active and pain free at home.

Key Numbers

    • At present, approximately 48% of Irish people are now working from home!
    • Almost half of those working from home have reported an increase in musculoskeletal back, neck and shoulder pain and discomfort!
    • According to recent reports, those who work from home have reported a whopping 40% drop in their physical activity levels!

Prevent Pain at the Kitchen Table

Here at Compass Physio we have put together some top tips to keep you healthy and pain free while you continue to working from home:

Challenge Yourself.

Set out achievable targets each week.

Start small – doing a small amount of something consistently is more beneficial than doing a large amount of something infrequently!

For example ‘this week I will start by taking regular breaks from sitting every 30 minutes’

or ‘I will carry out some regular physical activity which might be go for a 10 minute walk every day’

Use Reminders

For example some advice is to keep the exercise mat or weights out and ready as a gentle reminder for your workout routine.

There are tons of app options for your computer and phone that can remind you to take a break from your screen and move around or even just stand and stretch.

We know that sitting for long periods on a laptop can strain the neck muscles and cause pains such as back pain if its not at eye level so reminders to change position are very useful.

Reward Yourself

We are far more likely to stick to a new habit if there is a reward.

Each time you hit one of your physical activity goals, make sure to reward yourself.

A simple trick is to complete your exercise before you sit down to eat or have a cup of coffee

working from home

Join an Online Class

Signing up to classes keeps you accountable, meaning you will be more likely to show up and do the work.

There are tons of great resources out there today to suit busy schedules.

Here at Compass Physio we are running both pilates and mobility classes for active ageing online.

Schedule Your Physical Activity

Set a specific time and a place for you to exercise. Writing down your goals will also make you more likely to achieve them.

For example ‘this week I will go for a 20 minute walk around the town at 6:00pm every evening.’

Starting a new routine can be difficult, but once it has been established you’ll be on the pigs back.

Get those Zzzz

Regular exercise can help to boost our energy levels however if we are missing out on sleep there is little hope! Make sure you are getting a full night’s sleep after work by sticking to a regular bedtime.

Research has noticed and recommends avoiding blue light (the light from phones, TVs, and other gadgets) for 1 hour before bed for a better night’s sleep.

Read a book for 10-15minutes before you go asleep to reduce stress and to spend less time in contact with the phone screen.

How Can Physiotherapy Help?

If you are finding it hard to complete regular exercises due to pain, fatigue or simply time schedules speak to us at Compass Physio.

Exercise is for everybody. At Compass physio we will complete a full physical assessment and will help identify any possible underlying causes that may limit your exercise regime.

Our chartered physiotherapists will help you to build strength and strategies which will help tackle any problem.

At Compass physio we will help you succeed and reach your goals.

To find out how Compass Physio can help, call 046 954 9456 (this number covers all clinics), click here to book online.

You can also email any questions to info@compassphysio.ie

Paddy Mulligan – MISCP Chartered Physiotherapist Compass Physio

Back Pain
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