By Dr Gabi Fransman, ChiropractorToday, life is not as we’ve known it. The uncertainty of the COVID-19 outbreak across Australia and the world can make you feel overwhelmed, scared and fearful. Whether for your job, for continuing your education, for your family’s health and more. What we know for certain is that social distancing (and good hygiene!) will help stop the spread of the virus. Therefore, its essential that we take this time to stay home wherever possible and stay on top of our health. Having recently spent 14 days in self-isolation after encountering a confirmed case (I’m fine!), I wanted to offer you some helpful tips to help you tackle the new normal we all find ourselves in. As a healthcare professional, my focus and knowledge is on maintaining a healthy life – a goal we all share right now. 

Routine

It’s not the most obvious challenge at first, but trying to stay within a routine has been tricky. I view myself as a bit of a routine-freak and tend to get a bit anxious when my routine drastically changes. Just like you might have, I’ve found that my usual schedule has gone completely out the window. I no longer go to work at the clinic Monday-Saturday. I no longer go to the gym (F45 Double Bay) almost every day. And I can’t play touch football 4 nights a week. To help myself find a (temporary) new normal I had to adjust how I went about my week. For now, I’m working from home and exercising nearby (more details to come). This will all be over – one day! -- and we can go back to our regular days. 

Maintain a Healthy Lifestyle

Sleep

When it comes to staying healthy, sleep is imperative. Take advantage of the current situation to grab a few extra minutes of sleep without having to rush to the office. 

Water

Hydration is so important. Research suggests that drinking warm fluids may decrease the chances of the virus moving towards your respiratory system. So, again take advantage of being home, and not having your co-workers judging you for having to go to the toilet every 5minutes. Keep drinking! 

Working from home

It once might have sounded like a dream solution – but now that everybody’s doing it we can understand why working from home is not always such a treat. Whether it being the constant distractions at home, the lure to stay in your pyjamas all day, or do your emails from the comfort of your bed -- there’s plenty of challenges to conquer. But it can be done! Firstly, set yourself up for success. The body was not made to sit for hours on end, especially not in an uncomfortable chair with minimal support. Being in an office environment, people are often spoilt with great desk chairs. However, even with a top of the line, expensive desk chair, you can still have terrible posture. This is because it is not the chair that determines your posture, but rather the entire work station. Being at home we may not have the luxury of an office chair and will need to make the best of what we have got. Here’s how to set up your workspace ergonomically. 

The Chair:

When it comes to selecting the ideal chair tosit on there are a few important tips that you should follow:

• Choose a seat that allows your feet to be flat on the floor with your knees in line with your hips. You want the back rest to be in a vertical position or slightly inclined backwards, supporting majority of your back.

The Desk:

The desk will need to complement the chair in order to allow the elbows to be bent 90* and the feet flat on the floor. Ensure nothing is obstructing your feet, allowing your legs to fit comfortably under your desk / table. 

Your Computer Setup:

Monitor:

Try and set your monitor to be approximately an arm’s length away from you with the centre of the screen just above your eye level. Aim to choose an area with the least amount of glare, which will avoid you from squinting at the screen and compromising your neck position. 

Keyboard:

The keyboard should be placed as close to the edge of your table as possible. Ensure that your wrists lie neutrally on the key board and your elbows sit at a 90* angle. If the keyboard has legs, tilt it towards you. 

Mouse:

Place the mouse on your dominant side of the keyboard in a way that allows your wrist to rest in a neutral position. Try and avoid resting your hand on the mouse when you are not using it and move the mouse from your elbow, rather than just from your wrist. 

Your Laptop Set Up:

As mentioned above, when it comes to a computer it is essential to position the keyboard at a height that allows the wrists to be straight, and the monitor at eye level. Therefore, the biggest issue with a laptop is that the screen and keyboard are fixed and cannot be positioned in a way that allows both the wrists / elbows as well as the neck in the correct posture.If accessible we recommend the use of an external keyboard, which will allow the screen to be elevated to eye level and the keyboard to be placed in a position which permits neutral wrists and the elbows at a 90* angle.If you do not have any external attachments, positioning the laptop at an angle (a binder folder works well) to maximise the height of your screen and avoid prolonged neck flexion. 

Phone:

Where possible try and wear earphones or place your phone on speaker to avoid holding your phone to your ear for extended periods of time, or even worse, not holding your phone at all and using your shoulder to support it to your ear. 

Posture:

A very common misunderstanding is that sitting is the devil, however, its more than that, sustained posture is the devil. This means we need to keep moving, at least once every hour, you should stand, extend your back, have a neck stretch and then sit back down and keep going. Even better, go boil the kettle and keep sipping that hot water!

Learn more

 At Sydney Spine and Sports Clinic, we put you first. We believe in offering chiropractic care that enables you to make informed and educated choices about your health. If you are suffering pain or injury and would like to talk to us about how we can help you get mobile and active again – get in touch right here.