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Working from home? Don't get lockdown neck - Morley Physiotherapy Centre

Protect your neck while working from home

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Working from home? Don't get lockdown neck - Morley Physiotherapy Centre

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  1. Working from home?Don't get lockdown neck

  2. Introduction Working from home has become a bigger part of life than ever before. For many of us, that has meant working from laptops and spending long hours at a “workstation” that is far from ideal. Kitchen tables, dining chairs, and even couches and beds have become places of work. Most of these environments encourage you to hunch over and crane your neck towards your laptop. This position can take a toll on your neck. And even home offices, if not set up with care, can be rough on your body.

  3. Ways to improve your setup • ChairAn adjustable chair is ideal, and height is the most important type of adjustment. Adjusting height will help you find a position where you don’t need to hunch over. If you can’t get an adjustable chair, grab some pillows for additional padding and roll up a towel to place near the lower back for lumbar support. • LaptopAn adjustable chair is ideal, and height is the most important type of adjustment. Adjusting height will help you find a position where you don’t need to hunch over. If you can’t get an adjustable chair, grab some pillows for additional padding and roll up a towel to place near the lower back for lumbar support.

  4. Don’ts • Don’t work from your couch or bedThe most healthy position for your neck and back is a neutral one - that is, one that is similar to when you are standing. Slumping into a couch or a bed is a far cry from that position, and it’s even worse than slouching in a chair. This kind of position can actually increase pressure on your spine up to 85 percent. • Don’t work for long hours without changing position. About every 45 minutes, try to shift your position slightly. This will keep you from putting chronic stress on the exact same muscle groups all day long.

  5. Do’s • Do incorporate some movement into your day. No, slightly shifting your position does not count as exercise! Make sure to take a break at some point (lunch is ideal) and get 15 to 30 minutes of light exercise. A short walk, or low intensity workouts like lunges, jumping jacks, body weight squats or wall push-ups. As a bonus, these exercises can strengthen your core and support your back, further reducing your risk of neck pain. • Do protect your wrists. Aside from your neck and back, working from home can be tough on your wrists. In addition to keeping your arms at a relaxed 90 degrees when typing, try to avoid having your wrists directly contact the keyboard or laptop. Instead, use your palms as the main point of contact.

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