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Physical and Mental Wellbeing when working from home


The right workspace environment can increase engagement, productivity and work (or learning) satisfaction. At work we collaborate, socialise and learn throughout the day - but can we do this as effectively at home?


Your Home Environment


Choose the areas in your home that relate best to the tasks and activities you will do. Remember that these spaces may be shared with others (both working and learning).


Space, equipment, sound and privacy all need to be considered when designing your working from home space.


Natural light is very important. A well lit area such as the dining table in an open living area can help increase work productivity by improving your mood. Make sure there is not light reflecting in your screen or shining directly in your eyes.


Think about a view out to the garden, or adding a plant inside to enrich your work environment.


Choose a place where you can work without distraction. Normal home activities like TVs and gaming consoles can be a distraction from normal work or study activities. Free up table space so you can work comfortably and possibly share space with your new work at home colleagues.


Make sure you have a chair that has a good back support and flat, comfortable seat. Ideally a well designed, adjustable office chair fits the purpose. Keep your keyboard and mouse close to you with the monitor at arms length and raised so that the top of the screen is at eye level.


Check that floor spaces are uncluttered - the last thing you want is a workplace injury!




Be Creative


During a normal day at work most people are never sitting at their desk the whole time. We are up and about, moving to meetings and talking to colleagues. Moving about the house when you are on the phone can enhance your physical, mental and emotional engagement.


Find ways to replicate your normal work activities. Shift work to a kitchen bench to stand for a short period several times per day. Use the fridge as your whiteboard ideas space.


Get up and move regularly during the day. Do a few stretches every half an hour to get you out of the static posture. Go for a walk or do a home based exercise program during your lunch break.


Use social media to remain connected with your friends or colleagues as you normally would when going to get a coffee or during meal breaks.


Feeling Unmotivated


I think we are all going to have days in this period of isolation where we are struggling physically or mentally. Don't be afraid to talk to colleagues and friends if you are experiencing problems.


What happens if I do get pain during this time?


Whilst we are not doing Face to Face Consultations at this time, our Telehealth Consultations are just as effective at helping you manage your pain. You will get a full assessment, education, advice and a comprehensive exercise program to get you back functioning at capacity.






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Winston Hills NSW 2153

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Ph: 02 9838 8449

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