Physiotherapist shares advice for work-from-home safety

More of us than ever before are working from home during the current lockdown situation. As it was announced and implemented with very little warning, many of us don’t have the correct equipment and setting for home working. Tapping away on a laptop at the kitchen table may sound ideal but it can soon lead to injuries, aches and repetitive strains.

Katie Knapton, CEO at PhysioFastOnline.co.uk that provides online, interactive physiotherapy sessions, has a few tips to helps us get through these tough times without further stress and worry.

• Set your phone to remind you to stand up and move around. Working from home means you aren’t walking to meetings or to lunch. Before you know it you have been in the same position for 2-3 hours so set your phone to remind you to stand up and move around every 25 minutes for a 5 minutes break. The other important thing is to get into a good work routine despite working from home it is important that you have some downtime and are not working on your computer all hours.

• Moving around will help ease those tight muscles and the relaxation will help ensure any tension is released. Stress can massively affect pain levels which can increase muscle tension, affect movement and result in other symptoms. So do your best to relax a little and often.

• Do some cardiovascular exercise which needs to be so that you get a little out of breath. This also can help you relax and switch off. Maybe look into learning meditation as this can significantly help deal with stress. When working at home you can make the most of the privacy by getting going on a regular stretching and moving campaign.

• Don’t slouch. This is easier said than done as we all slowly slump and slouch when we sit in front of our keyboards or on the phone. Try to regularly check your posture, pull your self up and straighten your back. It might not feel as comfortable, but you will avoid that painful back, neck and shoulder ache later that evening. You need to keep shifting positions- your next posture is your best posture!

• Repetitive strain injuries are caused by repeated movements that put tendons under duress. Typing on a laptop keyboard with little or no give in the keys combined with your arms resting on the kitchen table will eventually cause an injury. It may feel like an ache initially but as the days go by this will get worse and your ability to work from home will diminish. If you don’t have a proper keyboard, desk and chair and your employer is unable to supply one remember my first point as it’s even more important; set your phone to remind you to stand up and move around for 5 minutes every 25 minutes. Plus do some of the work standing up. Altering work positions can reduce pressure building up and reduce discomfort and help avoid long term problems.

• For injuries or more serious niggles it is important that specific advice is sought from a qualified professional. Most injuries can be treated with an online video consultation such as those offered by Physiofastonline.co.uk –

Remember, staying fit and well will ensure you can remain productive so don’t feel guilty about managing your health and wellbeing. Often going off for a walk or doing some more intensive exercise away from your work can lead to a EUREKA moment and even if that doesn’t happen your body will certainly be grateful for it.