Working from home, here to stay
Since the outbreak of covid-19 in early 2020, millions of people around the U.K. have stopped their commute and have either chosen to, been asked to, or forced to, work from home instead. 10 months on, working from home seems to be a phenomenon that’s here to stay. Many of my patients have informed me that offices have closed, they’ll work limited hours in the office in the future, or they’ve opted to work from home for good.
This can be great for many as child care, housework and enjoying hobbies all become easier. But for many who usually rely on public transport for their commute, this means they’re actually LESS active than they were before, and some people’s at-home desk spaces are just appalling in comparison to the expensive, ergonomic chairs at the office.
Now, as the name ‘Move Easy’ may suggest, I’m all about getting people comfortable, moving, strong and healthy. So taking away the guaranteed steps in a day, not moving enough throughout the day, and sitting on your sofa all day can contribute to unhappy backs, necks and joints.
Is this to do with posture?
ABSOLUTELY NOT!
The topical discussion of ‘posture’ is something I’ll write another blog about in the future-but the main point is don’t worry about it. The narrative of the first section of this blog is all about movement. WALKING to the tube, GETTING UP to make tea/chat to colleagues during the day, and SITTING on an ergonomic chair that more than likely swivels and allows you to move while sitting. That stuff’s important.
This has been replaced with inactivity, sitting completely still and not bothering to make your loved ones a cup of tea!
Posture isn’t the issue…not moving enough is.
Why is movement so important?
Movement is medicine
Everything in your musculoskeletal system (and all systems in the body, as a matter of fact) is specifically designed for movement. It’s put there to move, so move it.
Motion is Lotion
The more you move your joints, the more synovial fluid you produce and keep warm, which acts as a natural lubricant for the joint. This is essential for mobility and managing pain. It’s your body producing WD-40 for your joints. If you want to feel loose and avoid stiffness, look no further than getting up and moving.
Heart and blood
Your heart is just a muscle. As with every other muscle in the body, the heart requires exercising in order to get stronger and prevent getting weaker (atrophy). If you sit or lie down, the heart is not being exercises enough-being on your feet, walking around, exercising, changing position and anything that increases your heart rate is essential for burning calories, getting your heart stronger and getting the blood pumping. Moving little and often can really add up to help with heart, lung, blood vessel and organ health; help prevent diabetes, heart disease and much more!
Prevents pain
I haven’t really mentioned pain that much yet.
In the absence of injury, disease or trauma, a lot of aches and pains stem from either a mobility or strength deficit. (For the record, there are hundreds of potential causes of pain). But there has recently been a huge increase in the number of patients suffering from immobility-induced pains. Any exercise is better than no exercise.
How you sit
I earlier mentioned that how you sit to work at home may contribute to pain, but then quickly moved on to say it isn’t to do with ‘posture.’
If you sit on a chair that has the ability to move up and down, lean forwards and backwards, twist and swivel, then you’re in a much better ‘position’ than if you were sitting on a sofa or kitchen table. That’s because whenever you feel stiff, you can easily move and change position. When slumped on a sofa, it isn’t HOW you’re sitting, it’s the fact THAT you’re sitting in a place where you can’t adjust easily or move.
what do i do about it?
My top tips:
1-Get out on one or two walks every day. 10,000 steps a day is unbelievably good for you.
2-Get a good chair that is comfortable for you and allows you to adjust and move.
3-Exercise regularly. Home workouts, stretching, yoga videos on youtube, getting up and getting a glass of water regularly-it adds up. Do whatever you want!
4-GET UP AND MOVE every 20 minutes. You only need to stand up, twist around, do whatever you feel like you need, and sit back down. At the end of the day you’ll really thank yourself.
5-Don’t be afraid. Some people are scared of movement and think it’s causing pain. But it’s quite the opposite…it prevents pain.
6-If you’re worried, get it checked out. An osteopath (such as myself) will be able to give you personalised tips, diagnose any aches and pains you have, give you treatment and make your days more comfortable.
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