Are you ready to work from home?

As a business owner I’m sure like every other business owner out there you have been watching the COVID-19 updates religiously. After this evening’s (22nd March 2020) press conference from the Prime Minister to practice better social distancing, working from home for those who are able will become more of a reality from this week onwards.

So are you prepared?

Here are a few tips to help set you up.

Having a room dedicated to your home office will help you be less distracted and more productive. Moreover, having an adequately sized desk and clean desk will enhance your productivity. It will prevent you from constantly looking under piles of paperwork trying to find your mouse or constantly moving stacks of paper around then inadvertently losing an important document you are trying to cite.

2. Chair:
Having an ergonomic chair with good back and lumbar support, good seat cushioning and enough functions that you can tailor it to your size is important. After all, you could be sitting in your chair for hours on end and this is where most people end up with back and neck pain.

3. Correct set-up
Ensuring you have your screen, mouse, keyboard, desk and chair set-up ergonomically is crucial. You shouldn’t have to reach too far forward or reach up to your keyboard. This is another way to ensure you can work pain-free over the coming months. If unsure, we are starting to offer ergonomic assessments online given the social distancing restrictions. (We’re trying to do our part too!) Enquire with us further if you think this could be beneficial to you.

4. Accessories
There are boundless accessories on the market these days. Monitor screen arms, stand-up desks, foot stools the list goes on. Don’t underestimate a good mouse pad either! There are plenty of things on the market that will help you ensure your desk set-up is tailored to your size and job description.

5. Webcam and Headset
There will be plenty of tele-conferencing in coming months so make-sure you have access to a webcam or think about purchasing one if you are client facing. There is nothing worse than trying to impress someone with a pixelated version of you.
Get an external mic or headset. Often the computer mic is ineffective and will make you sound like a robot. It won’t help you much if you’re trying to get a deal over the line.

I hope this post helps you in a small way. At On Track Physiotherapy we know the average 21st century worker is a desk jockey so we are passionate about keeping with the times and ensuring people are able to work productively and pain free.

A Case-study: To prescribe or not to prescribe?

One of the most commonly asked for items are standing desks but this does not always mean it is the correct solution. 

Finding out why a client wants a standing desk is important. More often than not, they are in pain whilst working and need a solution to their pain. Pain and injury can decrease productivity and also cause time-off work. Besides, pain can often make people irritable not only to clients but also towards fellow co-workers, family and friends. This can quickly cause resentment and negativity in a work place.

In my last few workstation assessments instead of standing desks I have actually looked at other things such as keyboard and mouse, screen set-up and office chairs. Often educating my clients on how to set their workstation up goes a long way as it often solves their problems quickly. This is important as you can have the fanciest tools but if you don’t know how to use them it won’t fix your problem.

Contact On Track Physiotherapy if you would like more information on how our individually tailored assessments might benefit your workplace or workers.

September Challenge

As a Physio and a person I always believe in doing as you say. So this year I decided to join my colleagues in the Steptember challenge. If you haven’t heard of Steptember it’s trying to do 10,000 steps each day to raise awareness and money for Cerebral Palsy. It’s also a great way to hold yourself accountable to how much you move. This morning I got to work 1/2 hour early, made use of the sunshine and went for a walk. How mindful are you of the amount of activity you do each day?

Find your 30

Have you heard that a sedentary lifestyle is possibly worse than smoking? For years the Heart foundation has encouraged people to do 30 minutes of exercise a day. Now Sport Aus wants every Australian to commit to doing 30 minutes of exercise everyday. Not only does it help your physical health it also helps with your mental health, bone and brain health and even gives you an opportunity to socialise with friends and family. Check out the website for fun ways to get active at home, work and on the weekend.