With the extension of the Movement Control Order (MCO) in Malaysia till the 14th of April 2020, getting that appointment to see us in the first week of April to address your aches and pains as a result of working from home (WFH) doesn’t look like it’ll be happening soon.
By now, we’re sure that there are a few of you who are starting to feel the tight muscles in your shoulders, lower backs or necks as you sit for prolonged hours, hunched over your laptops during this MCO period working from home.
Our team has kindly listed some helpful tips you can do to make your #WFH during this MCO period feel less of a burden and add to your productivity.
- Monitor – The top of the computer monitor should be at or slightly below eye level. Ideally, it should be tilted just slightly (as needed) for the most natural viewing position.
- Arms – The arms should be relaxed at the sides and the shoulders never tense. Elbows should bend at about a 90º angle for typing and using the mouse. Wrists should not need to bend in order to use either.
- Chair – It is best to put the hips as far back into the chair as possible and then sit upright. The curve of the lumbar spine (lower back) should have some support, though any supportive backrest or cushion shouldn’t exaggerate the curve. The chair should be adjustable so that the worker will be able to sit comfortably while maintaining healthy positioning of arms, hands, legs, and feet.
- Legs & Feet – Thighs should be parallel to the floor and feet should be comfortably resting on the floor. Some shorter employees will benefit from a small footrest to facilitate this if the height of their chair in relation to the height of their desk does not allow this.
One important thing to note, no matter how ergonomic a workspace is, if you are sitting in a fixed position for a long period of time without taking lots of breaks for movement, you are setting yourself up for chronic pain issues and a reduced ability to effectively perform your regular work tasks.
Our bodies are designed to be in constant movement and this MCO doesn’t help much – especially if you live in a condominium or apartment where outdoor movements may be limited. There are however, a whole variety of stretches and movement exercises that can be performed either by being seated or standing beside a desk that can help promote movement. Alternatively, setting a timer every hour for a water/snack/toilet break may also help.
If you’re an existing Practice Member at Spinefit and would like an exercise or stretching programme specifically to help ease your muscle tightness during your #WFH or MCO period, do let us know so we can send you the access codes.
We will also be launching some exciting new features to how we do things soon so we can still remain connected with you during this MCO period, so stay tuned!