I decided to put an end to my endless scrolling looking for a million possible answers, and decided to speak to Jess Messias, a Montreal-based physiotherapist and Director of Sports Medicine & Performance at Dynamix, a new health, wellness and fitness centre here in the city.
"The shift from office to WFH hit a lot of us pretty hard – me included. After 9 months of my patients and me experiencing it in our own homes, I've picked up a few favourite strategies. These should help with the transition from your usual work space to your home office!"
Answers have been edited and condensed for clarity.
What are the biggest mistakes that people have been making while working from home? What are some simple solutions?
For many, WFH felt like a much-needed break from their typical hour-long commutes on sweaty metros, and a nice excuse to "live a little." The single biggest mistake I see is embracing this freedom a bit too much and losing sight of our positive habits and routines.
Our bodies, generally speaking, like to be in a state of consistency. When our exercise levels, hours of sleep and calories consumed remain relatively stable, our bodies know what to expect and typically feel good.
I recommend maintaining habits while working from home, even if your schedule allows for more freedom. A consistent bedtime and wake-up, a balanced assortment of meals and snacks, and pre-determined workout days are a sure-fire way to keep your body feeling good!
What are things that people should be doing every day to help with their back pain?
Our current medical research tells us it's difficult to pinpoint any specific postures or movements that lead to back pain.
What we can pretty confidently say is that significant changes in exercise levels and other lifestyle factors (stress, nutrition, sleep, etc.) at one time can make us more vulnerable to the typical aches we notice in the back, neck and shoulders. Making up for less overall activity is crucial.
Think about how many times you're getting up from your desk to use the washroom, speak with a colleague or take a walk downtown. These small breaks add up and your body is used to this!
The more you can replicate this at home, the less likely you are to shock your system into a state of discomfort. Frequent breaks from your desk and changing sitting positions throughout the day are two simple hacks for being less likely to feel that tension we all loathe.
Let's make sure to keep exercise and lifestyle factors in check.
How can you set up your office to prevent doing more harm than good?
A solid office setup is less about perfect sitting positions and desk arrangements. Instead, create an environment you can feel productive in.
I like to keep things simple. A clear, uncluttered desk that is well-lit is your starting point. When trying to keep stress levels down, positively influencing our concentration can make a nice difference. Further, find a chair that is comfortable, moves in and out of your desk easily, and allows for a variety of different sitting positions. Don't be afraid to slouch!
Being comfortable at your desk and intentional about maintaining the healthy habits that have gotten you to where you are are key for anyone that gets to roll out of bed into their office.
As always, if this free time has you wanting to create new positive habits, great! Build them slowly and one at a time so that they stick, and your body can adjust.
The winners of Canada's Most Admired Corporate Cultures have been announced for 2021, and a Montreal company made the list. Sharethrough, a tech powerhouse that connects advertisers and publishers, was specifically recognized for its growth — and, true to form, it's hiring for 22 roles based in the city.
Plus, there are a handful of different engineering positions available.
In addition to working for a company with an award-winning culture, you'd also be entitled to "competitive compensation," health insurance and some cool benefits, the website says.
Sharethrough offers employees 16 days of vacation per year, which increases with seniority, a paid day for you can go out and volunteer, $840 per year to spend on wellness (hello, gym membership!), free online sports classes, flexible work-from-home hours, access to the company's stock options and more.
Founder Corinne Asseraf "imagined the Gallery 203 as a place of discovery, of meeting and exchange between artists and art enthusiasts" and you can feel exactly that the second you walk through the doors.
The mastermind behind all of this, Asseraf, has such a warming, kind presence, which is reason enough to take a visit to Galerie 203 whenever you're strolling through Old Montreal. She let MTL Blog know that anyone and everyone is welcome in her gallery.
Right now, you could book a work desk at Burgundy Lion in Little Burgundy, 212 Montreal in Old Montreal, Knox Taverne in Pointe-Saint-Charles, and Riverside, which is in Saint-Henri, along the canal.
You can even bring your dog to work with you at Riverside and 212.
It costs $9.99 to reserve a Workden space for eight hours, which includes a work desk, unlimited gourmet coffee, tea, and water, professional-grade Wi-Fi and access to community events — as well as a Community Manager who will greet you at the door when you arrive for your session.
Five-day passes, monthly passes and group passes are also available.
More Workden locations are expected soon in the Plateau Mont-Royal, the West Island, Brossard, the Mile End and downtown. The collective is also accepting suggestions for workspace locations via email.
A new report from Royal LePage suggests that while Montreal's real estate market might start to cool down, home prices are still projected to increase more overall than any other market in Canada.
The company recorded a 21.7% year-over-year increase in the "aggregate price of a home" ("a weighted average of the median values of all housing types collected") in the Montreal area in the second quarter of 2021, bringing it to $514,000.