mike jones
Ergonomic Tips for Pain-Free Work
In a recent interview on the Work From Home Forever podcast, Mike Jones, a health coach, ergonomist, and author of Stand Up! Upgrade Your Posture and Transform Your Life, shared his insights on improving posture and creating a pain-free work environment, particularly for remote workers.
S3 E4 Stay Fit While You Sit: Ergonomic Tips with Mike Jones – Work From Home Forever
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Meet Mike Jones
With over 15 years of experience, Mike has built a posture-based practice in Bangkok, Thailand, where he works with clients both in-person and online to help them manage and prevent pain caused by poor posture.
Mike stressed the importance of ergonomics in a home office setup, which he describes as essential to working pain-free. One of his key recommendations is using a posture cushion, a small tool that looks like a donut, which helps engage core muscles and promotes “active sitting.” This type of sitting prevents stiffness and helps remote workers stay mobile even during long hours at their desks. He also suggests incorporating non-exercise activity thermogenesis (NEAT) to burn calories and keep the body limber. In addition to the posture cushion, Mike advises keeping a yoga mat nearby as a simple and effective reminder to take posture breaks and stretch throughout the day. These posture breaks are crucial for blood circulation and overall health, especially when working long hours.
Mike also talked about his transition from fully remote work to a hybrid practice. After working exclusively from home for three years, he realized he missed face-to-face interaction with his clients. His work involves hands-on assistance with posture and pain relief, so he returned to in-person practice while maintaining his online services to reach a broader audience. Through technology like Zoom and Google Meet, Mike can help clients worldwide, no matter the time zone difference.
Balancing his global clientele, Mike emphasizes the importance of setting clear boundaries to avoid burnout, which he has experienced in the past. He believes in creating a clear distinction between work and personal time to ensure his well-being. For Mike, exercise, stretching, and self-care are essential to staying physically and mentally healthy, allowing him to serve his clients better.
In terms of stretching and posture exercises, Mike shared simple but effective moves. He recommends neck rotations, arm stretches, and even eye exercises to counter the strain caused by staring at screens all day. He advises taking short breaks every hour to stretch and move around, helping remote workers avoid common problems like neck pain, eye strain, and back stiffness.
Ultimately, Mike’s message is clear: by paying attention to ergonomics, taking regular posture breaks, and setting boundaries between work and personal time, remote workers can live and work pain-free. His approach focuses on simple, affordable tools and habits that can transform not only posture but overall health and quality of life.
Connect with Mike
- Website: MikeJonesToday.com
- Instagram: @MikeJonesToday
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Q&A with Mike
Why did you want to Work From Home Forever?
Working from home allows me to create a workspace that is perfectly tailored to my ergonomic needs, which is crucial for my profession as an ergonomist. It also provides me with the flexibility to manage my time effectively, enabling me to balance client consultations, writing, and personal well-being.
How long have you been Working From Home, Forever?
I worked from home for 3 years. But, now I have a hybrid practice that allows me to see clients in person and online.
What tradeoffs, if any, did you make in order to Work From Home Forever?
One tradeoff has been the reduced face-to-face interaction with clients and colleagues. However, I’ve compensated for this by leveraging technology to maintain strong communication and by creating opportunities for in-person meetings when necessary.
How do you manage work/life balance Working From Home, Forever?
I set clear boundaries between work and personal time, including dedicated work hours and breaks. Regular exercise, particularly stretches and movements that counteract the effects of sitting, is also a key part of my routine to maintain both physical and mental well-being.
What’s your best advice to others who want to Work From Home Forever?
Invest in creating an ergonomic workspace that supports your posture and reduces strain. Additionally, establish a routine that includes regular breaks and physical activity to stay energized and focused.
What are your three must-haves to Work From Home, Forever?
1 – An ergonomic chair and adjustable desk to support proper posture
2 – High-quality video conferencing tools to maintain effective communication with clients and colleagues
3 – A designated workspace that is free from distractions and conducive to productivity
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