Working and studying from home

Since the lockdown, many people have been working from home. This means sitting on your bed, chair, floor or desk resulting in neck and back pain and discomfort. 

It is important to ensure that you are comfortable when working and that you are taking regular breaks to reduce stiff muscles and discomfort. Exercising three to four times per week when working for eight hours or more a day is not enough to prevent pain, especially if you are not sitting in an ergonomic set-up.

Make sure that you sit in a well-supported chair with a backrest. Your ankles, knees and hips must be 90 degrees with your computer screen 10 degrees below eye level and right in front of you. 

Get up hourly to stretch your legs and body, and walk about 250 steps to add to your step count so that you reach your 10,000-step target by the end of the day. 

Only work for eight hours to ensure you maintain a balance in work-hard, rest-hard and play-hard.  Go to bed at the same time every night and wake at the same time every morning, including at weekends. If you sleep later on weekends or require an afternoon sleep, then you are not getting enough sleep in the week and need to adjust your schedule. 

Lack of sleep influences our bodies more than one realises with increased weight and the development of illnesses as there is an increase in stress levels. 

Early to bed, and early to rise, makes you healthy, wealthy and wise.