Dr Matthew Franz, Melbourne Osteopath at City Osteopathy


There are many things that can change when we start to work from home. With sudden change it can cause some crazy times and below I have mentioned some of the pitfalls that we have fallen into and have included some tips:

  • Decrease in productivity
  • Lack of morning routine
  • Desk set up incorrectly which leads to body aches & pains
  • Too many or not enough breaks in your day
  • No time to exercise
  • No time to de-stress



Separating professional space from Personal Space 

Like you would at work, the same should be applied for home. An important tip, is to take your work place away from any central location, so that you can then use that area as work space and not let it interfere when you need to switch or and relax. Having to separate areas and not being surrounded by others, allows you to focus and allow you to set your routine.



Look to start your work day routine, like your normally would. Get up at the same time, however start it off with something different, like a simple stretching routine or even wake up 30 minutes extra and start with some music while you make breakfast. Have something to do before your work day prepares your mind for the sitting at your desk.



  • Keep it simple: Modify so that it suits your body.
  • Chair set: Have your lower back and upper back touching the chair – forces straight posture
  • Elbow at 90 degrees of the desk: Want to aim for your fingertips to be hitting the desk or keyboard while in this position.
  • Knees and Feet: Try to keep your knees at 90 degress and parallel to the ground
  • Computer set up: You should be viewing your computer screen at eye level.
  • Keyboard: Try to use a wireless keyboard that allows you to modify your body position to suit your needs.



Tips for throughout the day:

Create a list at the start of the day: This ensures that the mind becomes switched on and more task focused at the start of the day. It will then motivate you throughout the day. This can also be a schedule that looks at when you can exercises, de-stress ect. At the end of the day you can reflect on what work and what didn’t work and make the necessary changes.

30-40 min breaks in between: Set an alarm everything 30-40 minutes and allow yourself to get up and move. This may mean walking and making a coffee/tea, interacting with your children for 5 minutes or anything to take your mind off what your were doing. Have a break for 5 minuets allows your body to rest and refocus.



This is the most important aspect and essential routine to create, we are still allowed to go outside, so set aside 40 minutes throughout your day to exercise and get some fresh air. Always maintain a social distance and bring a piece of sporting equipment or listen to your favourite music to allow your body to relax and destress. With exercise it is also important to include recovery, making sure we have the proper warm up and cool down that includes sport specific stretches as part of our exercise program.



“The idea of not worrying is a simple way of reorienting our expectations for life and choosing what is important to us” – Mark Menson

We know that many things are closed however here are a few little things that can help:

  • Create a music or video playlist that will allow you to take your mind off things, when they get too hectic.
  • Talk with close friends and family about what is going on and how it is affecting you. Ask a mate, are you okay?
  • Read a book, do a puzzle or have a bath.
  • Even do a 5min meditation, you never know, this might be the thing for you!

It is about finding the things we care about and focusing on those elements. It may be hard at the moment, however sometimes these small things are exactly what we need!

Most importantly look after yourself 😊

Dr Matthew Franz