Pay attention to correct posture during desk job
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Back Pain: People often complain of back pain due to working in the office for hours and sitting in the same position continuously. Sometimes the pain increases so much that even getting up, sitting and walking becomes difficult. In such a situation, it is not right to ignore back pain. This pain which seems common can prove to be dangerous for health after some time. Yes, but by paying attention to some small things while working in the office, you can keep yourself away from this pain…
- More than 10 lakh employees suffer back injuries every year.
- 2. Back pain is the biggest reason for the absence of employees in the office.
- 5. Back pain is the biggest reason for going to the doctor’s clinic.
- 8 out of 10 adults experience lower back pain in their lifetime.
- 40% people are not able to do regular exercise due to back pain.
- Back pain is the leading cause of disability in people aged 45 and younger worldwide.
There are three categories of back pain
Subacute pain: When the complaint of back pain lasts for 6 weeks to 3 months.
Acute Pain: Back pain lasted for 6 weeks. About 80% of back pain cases are acute pain.
Chronic Pain: In this, back pain lasts for more than three months.
Adopt correct posture in office
keep spine straight
Pay special attention to your sitting posture while working on the computer. Use an ergonomic or flexible chair. Adjust the height of the chair in such a way that your neck remains straight while looking at the computer screen.
Pay attention to the angle of viewing the screen
Looking at the desktop with the neck raised or bent puts pressure on the cervical spine. To avoid this, keep the display angle of the computer at 5 to 20 inches and the distance between the computer screen and your eyes at 18 to 30 inches.
hands should not be in trouble
The armrest of the chair should be according to the height of the desk. So that your elbow can form the right angle (90 to 100 degrees) while using the keyboard or mouse.
keep feet close to the ground
Like hands, keep your feet flat on the floor. For this, you can also use footrest, so that the knees can easily bend 90 degrees.
use mouse
Even if you use a laptop, use a mouse. Using a mouse reduces the stress on the muscles of the hands. Also, when you repeatedly remove your hand from the keyboard to touch the mouse, the nerves in your hand also receive movements.
Follow the 20-20 rule
Sitting continuously in front of the screen puts strain on the eyes, which can also cause headache and pain in the neck muscles. To avoid this, adopt the 20-20 rule. According to this rule, after every 20 minutes, turn away from the screen for 20 seconds, close your eyes and blink 20 times. While doing this, keep your neck straight.
Also Read:Know the causes, symptoms and treatment of thyroid in women
When to seek doctor’s advice
- When back pain lasts for two days or more.
- Mild back pain along with feeling of strain and cramps in the back and legs.
- There is no relief from pain even after adopting home remedies.
- After taking pain killer, the pain gets relieved and after the effect of the medicine wears off, the pain increases again. In such a situation, do not make the mistake of taking pain killers again and again, instead consult a doctor.
Treatment Methods
- use of back brace
- cold pack and heat therapy
- traction
- Medication
- physical therapy
- surgery
What to do
Do exercises to strengthen the back muscles. Yoga, stretching and walking are effective in providing relief from back and waist pain.
Wear comfortable and low heel shoes.
Keep changing your position often while using laptop, smartphone.
Use an ergonomic sleep mattress to keep the spine straight.
Consume fruits rich in Vitamin C.
what not to do
Do not make the office bag too heavy. This can cause shoulder and spine pain.
If you often suffer from back pain, then do not use high heels.
Do not take stress over small everyday problems, it has a negative effect on the spine.
Never bend forward to pick up weight or objects. Bend your knees and stand up keeping the spine straight.
Do not sit at one place for a long time. Take short breaks every hour and walk for a few minutes.
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