
- Expert Opinion
Importance of a proper sleep schedule
Nicola Hunter, Chartered Physiotherapist writes about the importance of maintaining a proper sleep schedule and how beneficial it is to our everyday lives.
Written by Nicola Hunter, 04 November
Written by Nicola Hunter, 07 October
Leading Physiotherapist, Nicola Hunter, shares her advice and tips on looking after your musculoskeletal health while working from home.
Few of us are lucky enough to have a proper home office with large desk, office chair and sufficient space to work in comfort and free from distractions. A survey earlier this year by the Institute of Employment Studies (IES) revealed a significant increase in musculoskeletal complaints. Many of those surveyed reported new aches and pains, especially in the neck, shoulder and back.
For those with a long term health problem such as arthritis the impact in terms of increased stiffness and discomfort is even more significant.
Leading Physiotherapist, Nicola Hunter, shares her advice and tips on looking after your musculoskeletal health while working from home.
Do a home working risk assessment
Employers have a statutory duty to look after the health and safety of their employees. This means doing a proper risk assessment of the ‘workplace’ and putting in place measures that reduce the risk to the lowest possible level.
For people with long term health conditions this includes making reasonable adjustments and modifications to the ‘workplace’ or ‘work arrangements” so they are able to work comfortably and without exacerbating their condition. If you are finding yourself with aches and pains from your home working set-up, ask your employer for support.
Home office ergonomics - take a common sense approach
The problem with working on a sofa, bed or kitchen table is that you quickly get into a poor posture. If you do this for days on end you can become stiff and knotty in your neck, shoulders and lower back leading to discomfort and pain.
Sit less move more
Even with the most ideal office set up in the world we all need to move.
Get up from your desk and have a stretch every 20 minutes. Simply stand up put both arms above your head and stretch up to the ceiling so you are making yourself as tall as possible. Then put your hands on your hips and stretch backwards to reverse a forward curve in your neck and back.
You should get up from your desk to walk around for 5 minutes every hour. Try and use the flexibility you have working at home to go out for brisk short walks. The Public Health England App Active 10 logs your daily walking minutes and brisk minutes. It’s a great way to log your activity and to make sure you are moving enough.
Stay connected
Working from home can add to feelings of isolation if not managed, which can have a negative impact on our overall wellbeing, so staying connected is really important.
Staying connected will mean different things to different people, so find out what works for you.
Make some time in the day to check in on your work colleagues and make sure they are ok. Don’t just focus on work but also initiate scheduled virtual coffees, for example, as a way of keeping in touch and breaking down ‘virtual’ barriers.
Asking how colleagues are doing and sharing how you’re feeling is also important. This can be challenging for a lot of people so if you’re struggling, talk to your manager, a colleague, or an organisational wellbeing support.
G-Hold Working From Home Kit
Nicola Hunter, Chartered Physiotherapist writes about the importance of maintaining a proper sleep schedule and how beneficial it is to our everyday lives.
Written by Nicola Hunter, 04 November
We at Arthr are extremely grateful for all the support we've been given this year.
Written by Khushali Rughani, 19 November
With the COVID-19 crisis continuing to cause significant disruption in the workplace, never before has there been such a focus on the health and wellbeing of the UK’s workforce.
Written by Bobby Watkins, 12 November
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