The pyjama days or the so-called work from home days are not working too much in our favour. Are they? The desk job contributes in ruining our postures and causes back problems and much more. Besides, heavy lifting or carrying, and sleeping awkwardly also induces pain, muscle tightness in the neck and back. Slouching is one position we love the most, but does our body love that the same? The answer is NO; the result being back pain, and bad posture, which further has consequences. While working under stress, we become ignorant of how we are sitting or for how long are we sitting, as a result of which we become habitual unconsciously of our posture. This goes on until one day we get up and feel pains in and around the spine.
Dr Ravichandra Kelkar, Consultant - Orthopedics, Columbia Asia Hospital, Hebbal advises on the right postures and steps to reduce back pain. Dr Kelkar claims lounging on the back and crossing legs while sitting as reason for a bad posture.
The normalcy that the body should have naturally is disturbed when we slouch or hunch or sit in one position for too long, or even lean on a leg while standing. And we almost realize it but are too busy to work on it or correct it. Posture correction helps in dealing with half of body pains, especially for desk job employees. Now with work from home, we all thought of getting a good schedule with exercise as well as work life. But that change hasn’t arrived in all of us.
Hence, starting with simple tips, one can inculcate a proper physical exercise schedule to help with the pains.
1) CHANGING POSITIONS
A single position for too long is to be taken care of. Changing positions help you shift your weight. Including standing and stretching in your breaks is also important. Whenever, possible, a walk around is good to maintain blood circulation and to relieve from muscle fatigue.
2) ADJUST WORKSTATION
The ergonomically designed furniture may not be present everywhere, and especially in our work from home lives, we have to make the best of what we have. Your eye level should be the correct position of your screen, neither too down nor too high. You may use a pile of books to adjust this level. A footrest could be used too.
3) USE PILLOWS
Firm chairs are not very comfortable for long sitting hours.You may use pillows to support your spine, but try to keep a straight position. A better posture is achieved with pillows behind the back and glutes region
WHAT TO AVOID TO REDUCE BACK PAIN?
Tips below to avoid the risk of back pain:
- Avoid the “text-neck”: The posture of us while texting should be avoided as much as possible
- Standing on both the legs and not leaning on one. In the initial stages, it may feel odd, but you will get the correct habit gradually
- Don’t put your chin out: By keeping your screens on the eye level, the chin will be at the right level
- Slouching, especially on a chair is an absolute no!
- Don’t sleep with bent knees. Sometimes, keeping pillows below the knees and under the small of back also helps
Along with the consciously practicing the above stated tips, exercise should be included gradually included in the schedule. Specific simple back and neck exercises can be done while working. Any consistent discomfort in the spinal region should be reported to the doctor.
With inputs from Dr Ravichandra Kelkar, Consultant - Orthopedics, Columbia Asia Hospital, Hebbal
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