Essential working from home tips to stay healthy and productive.

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Spending hours at a work station that doesn’t promote good posture may leave you with pains that can affect your productivity. Set yourself up for a productive day and stay pain free with these tips from our physical therapists:

#Keep it Level

Make your laptop set up more comfortable, the top of your screen should be at or slightly below eye level (approximately 15 degrees below your line of sight). If you haven’t got a stand, reams of paper or stacked books can make an temporary solution.  It would be wise to also invest in a separate keyboard and mouse for the ultimate ergonomic set up

#Movement is Key

Take short breaks away from your monitor by stretching or going for a quick walk. These breaks will help prevent injuries, aches, and pains. You may find that your body responds better to standing and working at your desk, you could also alternate between sitting and standing as needed. Set an alarm to remind you to move!

#Feet First

Maintaining good feet positioning is important for blood flow and posture. Your feet should either be placed flat on the floor or supported by placing a stool or box underneath your work station. Get creative with your support if you need to – coolers, paper reams, and storage bins all work in a pinch.

#Practise Regular Stretches 

  • Half Neck Circles
  • Scapular Retraction
  • Trapezius Stretch

Half Neck Circles – Begin by standing, make half circles with your head, bringing your chin to your chest, then rolling your one ear towards your shoulder, then towards the other.

Scapular Retraction Start in a seated position and place your hands on your hips. Let your shoulders fall forward by rounding the upper back, then squeeze your shoulder blades together, and retract your shoulder blades as the elbows come out and back. Always keep your shoulders pressed down and away from the ears.

Trapezius Stretch – Begin seated upright with one hand by your side and place your other hand on top of your head, fingertips grazing your opposite ear. Slowly tilt your head towards your shoulder, away from your other arm, rotate your chin up towards the ceiling, and hold. Apply pressure with your hand to feel the stretch, as needed.

If you are experiencing pain that does not go away with adjustments to your posture and body movements, let our physical therapists help. Book an assessment now by calling 05 529 3359 or visit Let us know how we can help resolve your pain and set you up for success while working from home to stay pain-free.