Physical Literacy for Working From Home

Pain and discomfort with computer work isn’t new.  Many of us have struggled with this while in our corporate offices.  The images above illustrate how we tend to slouch in our ergonomic corporate offices as well as in our home offices.  The equipment may be different but our habits are the same.  We need to take some responsibility for how we position and move.

Sustained Sitting Isn’t Good For Us.

This isn’t a news flash but it is worth stating early on - prolonged sitting isn’t good for us.  Sitting in a recommended posture - typically with equipment that adjusts to fit us - is certainly better than sitting in awkward positions with furniture that doesn’t fit.  So what has changed?  For most of us, our home office matches our needs less than our corporate office and now our body is telling us there is a problem.

It Isn’t All About the Equipment.  Seriously.

Regardless of the setup - you need to be able to maintain a relatively neutral recommended sitting position.  We all know what it looks like - feet on the floor (or footrest), back against the chair backrest with ears over shoulders and arms relaxed at sides.  There is good agreement on what this should look like. The question becomes ... How do we use our available home office equipment to support this recommended position?

Let’s Develop Our Physical Literacy. 

Our sustained working from home environment is giving us an opportunity to learn more about how our body functions. To me, this is a fundamental life skill.  Listen to what your body is telling you.  In this context, physical literacy as the ability to identify how our body is performing and then make the necessary adjustments. It means knowing how long we can maintain a certain position and knowing how we should move to support the well-being of our musculoskeletal system.  The responsibility is on us.  It has to be.  The consequences of not taking on that responsibility can lead to discomfort, pain and potentially loss of function.  The closer you can get to a preferred seated work position, the longer you can stay in that position and be healthy. The further away you get from that recommended position, the more you need to create recovery for tissues that will be fatiguing unnecessarily.

Best Friends When Sitting.

A simple cue for seated work is to ensure your shoulder blades are in contact with the backrest of the chair.  You could think of it this way - your shoulder blades and the backrest of your seat need to be best friends. Whenever you are doing seated computer work, they stay in contact.  This is your home base.  Lean forward when needed to reach for items further away but always return to shoulder blades against the backrest.

But I Can’t?

If your set-up doesn’t allow you to get your shoulder blades to the backrest of the chair, then you need to get up and move around more.  You have lots of options for what to do away from your computer such as stretching in the opposite direction or going for a brisk walk.   For me, getting away from my computer helps my mind settle and often increases my productivity in the long run.  However, if you find your regular recovery breaks from your seated work start to interrupt your productivity, it may be time to get some help.  This help may be in the form of some expert advice or by obtaining equipment that is a better fit for you.

How Can Your Employer Help?

Your employer can assist you in the shared goal of staying healthy while working from home. They can support you in obtaining equipment that encourages you to maintain the recommended seated work position.  (There is no shortage of free information online to help you get those pieces of furniture and equipment that might support you better.)  Remember, the equipment won’t do you much good if you don't take advantage of it.

Your employer can also help encourage you to interrupt computer work as needed while maintaining productivity.  Maybe it is time to switch out a video conference meeting for a walking phone meeting?

Be Good To Yourself.

We all know sitting for long periods of time isn't healthy. We knew it when we were working in the corporate office.  Now that many of us have work set-ups that don’t fit us as well, our bodies are telling us sooner that this isn't sustainable. Use recommended postures with the equipment you have and integrate movement habits that keep you healthy. Ultimately it is up to you.  If you are sitting to do computer work, rest against a firm backrest and let best friends hang out together.