Setting Up Your Work From Home Set Up Like A Pro

4 weeks ago when so many of us were sent an email to work from home indefinitely. The work from home set up was the last thing on our mind. We had a laptop so the problem was solved.  

It used to be everyone's dream to work from home. At least one day per week anyways. Get up, go to the gym, get some admin done and then work from home. 

Getting twice as much done as anyone else as you have no commute or office politics to deal with..

However the grim reality quickly set in:

There is no separation from home/work life

We are working longer than when we were at work, and it’s harder than ever to switch off

There is always wine!

Our bodies are very sensitive to changes in load.

Most people think of load change as going from a 10km run to a 20km run. It would be obvious that of course you are potentially going to get hurt with such a jump in load. Going from 3 yoga classes a week to 7 per week would be another common way.

But now we’re all working from home - the body has to change from no doubt a fairly well set up workstation to what you’re running at home. The sofa, dining table, stomach on the floor with arms outstretched and necks craned forward (my wife), a kids desk, or the ‘Hugh Hefners’ - working on a laptop from your bed.  I’ve seen all the interesting work from home setups these past few weeks  

So this is ok once a week - but if you combine it with the fact that we are sitting for so much longer now (because there isn’t that much else to do when you are self isolating anyway) is a big load change.

From the feedback we’re getting, it seems a lot of us are in some sort of pain.

Whether that’s an intense 8/10 pain, or the more an annoying 3/10 recurring niggle that’s just there.  It makes us irritable, unable to focus on what we are trying to do, and essentially less productive.

Recently one of our patients had developed upper back pain, and shoulder pain in just one week of working from home. They’d never had pain before in this region.

We actually solved the problem really quickly by doing the steps in this video. Their issue was the keyboard was way too forward for them.  Bringing the keyboard back so the elbows were at right angles and leaving slightly back in the chair essentially eliminated this pain in 2 days.

Check out this video on how to set up your PC at your dining room table.

Now if you use a lap top then Nick c also has you covered. Notice how we encourage you to lean slightly back. The hunching forward to use the lap top in our opinion causes the most problems.

Now let’s be honest. I’ve seen some interesting work set ups but I KNOW a lot of people are working 40 plus hours on the couch with a hint of Tiger King on Netflix playing. The below setup is for you. BUTTT lets be honest. If you keep doing it i’d hit the book now button and book an appointment to see us 😜

There you have it. Commit to setting up the above properly. We are all getting used to these crazy times. Setting up your work from home set up like this will go a long way in stopping feeling in so much pain. BUT

if you are sick of the niggles or are really in a lot of pain then click the book now button and come and see us. Our Bondi Physio and Sydney CBD Physio clinics are open. Our Waiheke Physio clinic will be most likely open in 2 weeks.