The remote worker - Part 2 : The Rescue Pack.
Remote working. DSE setup.
Welcome to part 2 of PhysioHub’s thoughts and reflections (so far) on the growing world of remote working. After highlighting the dilemmas in part 1, we would now like to put forward our hints and tips to optimise your mental and physical wellbeing. We are certain that this “rescue pack” will suitably equip you for the months .. or years ahead.
In this rescue pack we will directly cross reference the problems highlighted in part 1 “The Dillema”. So, if you havn’t read part 1, we highly recommend you do so to put the following in context.
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Solution 1 - The work/ home blur.
Create a daily routine.
Whether you live alone or with other people, it is essential that you and each member of the house, including children, have a routine and schedule. Routine is essential to be organised and to be more productive. Try to:-
Wake up at the same time every day and go to bed at the same hour.
Where possible have a clear start and end time to the working day, otherwise you may feel like you are working 24/7 which may lead to increased stress.
Try to continue with your general regular routine to bring a sense of normality to your day and avoid inappropriate working times.
Close your computer, leave your desk and lock your home office to help you stay away from work in your free time.
Schedule time for breaks. Little and often is ideal with breaks before the onset of discomfort to keep your body protected from posture related problems. Use your phone, smart watch or calendar to set reminders for frequent breaks
Be organised.
Organisation is key to productivity and for efficient use of time. Try to:-
Keep ‘to do lists’ and to update them daily. One list can be of things you have to complete the same day, and another list for the tasks that need to be finished later in the week. Every time you complete a task, tick it off.
If in the middle of productive work, you remember you have to do something, or someone asks you to do a task, add it to your list.
Do not stop working until you finish what you were doing and if you have an idea write it down on another list.
Enhance your productivity.
Although there may be changes in productivity, your work performance will be evaluated according to how productive you have been. Try to:-
Set clearly defined goals, with yourself as well as with others.
Do not check your emails continuously throughout the day, set times to do this.
First do the work that is more challenging, taking into account that you need a mind that is not tired.
If you need a break, you can check your email, which is usually not very challenging.
Avoid extreme multitasking.
If you multitask you cannot give 100% of your attention to one thing, and therefore your attention to detail diminishes increasing your chances of making mistakes. To focus on fundamental tasks try to:-
Diminish distractions, such as calls.
Explain to children that your working area is off limits and to avoid interrupting unless it is important.
Don’t undertake big chores such as cooking or DIY during the workday. Schedule these chores outside of your working hours or in the time you would normally spend commuting.
Small bits of housework such as loading the dishwasher will help you to vary your posture but be careful not to lose sight of your work tasks and focus.
Facilitate communication and networking.
Online technology has enabled us to communicate quickly and reliably has made remote work possible. Optimise this technology to try to:-
Update your manager frequently and check on what the people you are supervising are working on.
Have regular meetings, at least once a week, and continue having the same meetings you previously had.
If you need advice or assistance on your work, you can ask a coworker for help at the beginning of the day or week, so they can plan better.
Support your colleagues. in particular, consider calling your extrovert colleagues more often as they may feel especially lonely.
Solution 2 – The home set up.
If possible, choose a specific room or environment as your office workplace and stick to this for most of your work. Sometimes you may find that working from a different workplace enables you to vary your posture. This is only advised if you have the space to set up correctly and can keep work focused!
Set up your office workplace/ Display Screen Equipment (DSE) as best you can.
Don’t worry if you cannot set your workstation in the same way as you do in the works office. Most aches will be temporary so to listen to your body – it will tell you when it is time to move.
The following tips may help:
If using a laptop, is is highly recommended that you ask your employer to supply an adjustable laptop stand and separate keyboard and mouse. You may wish to purchase this yourself.
The laptop should be raised so the top of the screen at eye level. If a laptop stand is not available use books to raise your laptop.
Do not type directly on the laptop keyboard if it has been raised. Always use an additional keyboard and mouse.
Throughout the pandemic, many employee’s have been allowed to collect or have delivered there office chair.If this is possible then we recommend you make these arrangements.
If your office chair is not available then we recommend you sit on a cushion if needed to raise up your height. Let comfort guide you, but as a general rule try to get your elbows level with the top of the table (with elbows bent to 90 and by your sides).
If your feet are off the floor, try using a box or piece of wood as a footrest.
Add a rolled-up towel or small cushion behind your back.
Increase the ‘screen view size’ on your laptop, i.e. over 100%.
Soltution 3 – General wellbeing.
Look after your body.
Movement is the key to reducing postural aches and pains. Stretch, stand to take phone calls, move around and sit to stand 10 times every hour. If your day allows, leave the house and go outdoors. Exercise naturally boosts endorphins, which increases happiness, enjoyment, and interest levels - all of which are important for mental and physical health and productivity.
Make use of the numerous online activity resources. Here are a couple of websites packed full of videos on various exercises for every level of fitness and individual preference.
https://www.sportengland.org/jointhemovement
https://www.nhs.uk/live-well/exercise/gym-free-workouts/
Improve your sleep habits.
Achieving quality sleep is extremely important for physical/ mental health and well-being, especially during difficult times:
Get up at the same time each day (bedtime is then dictated by your level of tiredness).
Avoid phones, tablets and computers for at least one hour before sleep.
Exercise outside each day.
Keep bedroom well ventilated and do not over-heat at night.
The following video from sleep specialist Matthew Walker offers a great overview - https://www.ted.com/talks/matt_walker_6_tips_for_better_sleep?language=en
Look after your Mental Well- Being
This could be a whole blog itself! We recommend you use available online resources such as Employee Assistance Programmes and remote support from Occupational Health.
Here are a couple of useful websites:-
https://www.nhs.uk/apps-library/category/mental-health/
https://www.blurtitout.org/2017/05/23/a-z-self-care/
We hope you enjoyed this blog. Thanks for reading.
If you would like, however, to find out more or book a bespoke virtual Office Workplace Assessment then click here.
Team PhysioHub.
References.
https://content.iospress.com/articles/work/wor203187
https://acpohe.csp.org.uk/system/files/documents/2020-04/ACPOHE%20Covid%2019%20Home%20Final.pdf
Physiohub is an online physiotherapy company. We offer a 100% virtual service providing remote physiotherapy assessments, online physiotherapy treatment and rehabilitation sessions and online DSE assessments.