What we’ll cover
  1. How do I set up my office space at home?
  2. What exercises can I do to counteract sitting?

What is the best way to set up my home office?

In this period of COVID-19, a great deal of businesses been forced to adapt to ensure the health of their workers. For many businesses this has involved setting up employees in home environments. Our physiotherapist Laura Scott provides her tips on working from home.

Whilst home may be a more relaxed environment, it is just as important to ensure your work set up is ergonomic to reduce the chances of developing work-related pain.

A recent study highlighted numerous risk factors for the development of musculoskeletal disorders associated with computer set-up including

  • type of computer/technology (i.e. iPad, laptop, desktop)
  • looking up at a screen
  • posture
  • prolonged static postures i.e. sitting or standing

The most common complaints associated with desk-based jobs include disorders, of the neck, shoulders or lower back. Furthermore, desk-based work can increase our risk of developing carpal tunnel syndrome of the wrist. If we sit for prolonged periods of time in a hunched position the muscles over the chest, such as our pecs, become tights whilst muscles on our back such as our trapezius become sore from being recruited in a poor ergonomic set-up.

what is the best way to set up my office

How do I set up my office space at home?

Modification of ergonomic set-up has been shown to be the most effective intervention to reduce musculoskeletal disorder symptoms. When setting up your new workstation at home you should try and ensure the following:

  • Have a back rest which supports the natural curves of your spine
  • Chair height appropriate to ensure feet are flat and supported on floor
  • Set up the monitor so that the top line of text on the screen is at resting eye level
  • When utilising keyboard, have arms parallel to the floor with wrists in a neutral position
  • If using a laptop for long periods of time, utilise a separate mouse/keyboard so that you can replicate to ensure the top line of text is at eye level

As well as modifying our work set up, implement a short rest break every 30 minutes to assist in optimising your health. This can be as simple as making a cup of coffee, having a quick snack or even standing whilst you make a phone call.

What exercises can I do to counteract sitting?

Stretching is another way to compensate for excessive desk-based work and poor ergonomic set up. Below are a few stretches that you could utilise to assist in relieving symptoms.

  • Thread the needle
  • Lumbar rolls
  • Cervical Rotation
  • Thoracic extension or lying on towel

Mobility and stretching based exercises are really good at relieving symptoms but even more importantly is the need to strengthening structures our back and neck. Below are some exercises which will be of benefit.

  • Squat and rows
  • Dead bugs
  • Chariot

If you are working from home, please don’t hesitate to contact our team at Malvern East Physiotherapy. Our team has a wide range services including online consults to assist with setting up your home office.

Call us today or book your appointment online.

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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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