After almost two months of working from home, you may start to feel it in your body. Maybe you don't have an office chair at home and you work at the kitchen or dining table. That can take its toll. Especially when working on a laptop, you tend to bent over it. We give you tips to prevent and fix complaints!
1. It can be difficult to separate work and private life.
You work too long, you can't let go of your work or everything gets mixed up. Make sure you have a physical workplace, your own home office. You can also work in blocks, for example. Do you know the Pomodoro technique? You work focused on one task for 25 minutes, then take a break.
2. Make sure you have a good position in relation to your computer or laptop.
Ideally, you should be looking straight at the center of your screen with your eyes, so raise it if necessary. Do you work on a laptop? Then make sure you have a separate keyboard and mouse, and put the laptop on a stand. Use books or boxes when you don't have one. The best working position is when your legs and arms are at a 90 degree angle with a straight back and relaxed shoulders.
3. Stand or stretch for half an hour.
Walk around the house, grab a drink or pat your dog. Set an alarm clock as a reminder. Can you also occasionally work standing up? That is absolutely ideal.
4. Do some exercises at the end of your working day.
Move your head to the left and right, up and down. Turn your shoulders back and forth and swing your arms. Of course it is also important to exercise.
5. Provide enough light.
Open the curtains and other window coverings. On a cloudy day you can use a desk lamp. This way you prevent eyestrain. On a sunny day, it's tempting to sit in the garden or on the balcony, but find a shady spot so you don't have to squeeze your eyes. Tip: use special computer glasses with a blue light filter.
6. Have a tidy home office.
Declutter and clean up items lying around so that they cannot distract you. Also make sure that you are not distracted by roommates or children (this is of course easier said than done). Make clear agreements.
7. Avoid hanging.
It is tempting to sit back in bed or on the couch with your laptop on your lap. We understand that variety can be nice, but too long in this position doesn't bring much good to your body.
8. Eat and drink enough.
Place a large bottle of water next to you and make sure you don't eat behind your screen. This is also a pitfall. Prepare a delicious and nutritious meal and sit down to eat it with attention. Regularly make yourself a cup of coffee or tea, which is also a reason to get up and walk.