Home working body blues?

During the lockdown, I have heard correspondents recording podcasts from inside airing cupboards. Many of us have been zooming from our bedrooms. Families have been dispersed around their houses variously propping up laptops on whatever comes to hand.

It is vital to care for our spines at this time; those of our teens and children too. We don't all have ergonomically designed chairs to go around the whole family, so movement is a good substitute.

• When sitting, ensure your hips are higher than your knees.

• Sit down squarely on the sitting bones in your backside. Wriggle around on them but don't let yourself rock back. Let your weight sink vertically downwards. If you start slouching stand, then sit straight back down again to refresh this position.

• Are your back and head reasonably straight? Ask someone to check from the side. Check your neck is not scrunched up. Raise or lower your keyboard or screen.

• Relax your shoulders. Let your shoulder blades slide down towards your waist.

• Set your alarm for every hour. Get up, walk around, have a drink of water or make a cup of tea. Indulge in some stretches. Do a few squats; windmill your arms around; take some deep breaths.

• Stand at the window and look into the distance. Let your eyes wander.

• On a more extended break jump around a bit, run on the spot for 30 seconds or put some music on and have a quick dance.

• Don't sink onto the sofa in the evening. Plop on the floor so that you can stretch out your hamstrings. Your hips and knees may have been at 90 degrees for most of the day.

• Plug in a walk every day – so good for the soul.