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Tips on working from home from the occupational physiotherapist

These days, most students and staff work from home. This is a temporary solution, and we will return to our original workplaces when the situation has improved.

Until then, here are some tips on how to work from home if you are unfamiliar with this work situation.

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The most important tips first

  1. Stick to your daily routines!

  2. Take your normal meal breaks!

  3. Get some fresh air regularly!

Workdesk

Make sure that your desk of choice is deep enough for you to rest your forarms on it. Kitchen or dining room tables generally have a good hight to work on.

Chair

A kitchen or dining room chair has a satisfactory height for most people. It usually has a backrest, and you can place a pillow on both the seat and backrest to make it more comfortable.

Lighting

It is important that the workspace har enough light. At the same time it is important that the daylight coming through the windows does not blind you.

Noise

Use a quiet room, or use noise-canceling headphones that can dampen disturbing noise.

Laptop, tablets & smartphones

Mobile electronic tools are primarily meant for short-term use, i.e. when you are not working at your regular workplace.

For long-term work on a laptop, tablet or smartphone, we recommend separate keyboards and computers, possibly also a screen.

If you are using an external keyboard and mouse, it might be a good idea to place the laptop on top of some books or a box (it must be stable!) so that the screen is positioned at the recommended height. This measure will prevent unnecessary strain on the neck and upper-back muscles.

Take short breaks

As your workspace at home may not be ideally designed, it is of even greater importance to  take small breaks throughout the day.

Housework is also a good break!

Here you find ideal exercises that can help prevent the tightening of muscles and provide meaningful breaks. The voice-over is in Norwegian, but videos show all the exercises. 

We also encourage you to use online training offers from your local gym or YouTube. 

More tips

Also check the Occupational Health Service's website on good ergonomics in the office (Norwegian) for tips that can help you optimise the physical conditions in your home office for a healthy working day.

Published Mar. 24, 2020 12:40 PM - Last modified Apr. 24, 2020 2:55 PM