While working from home has many personal and professional benefits, but have you ever thought that it is actually making you susceptible to spine related issues due to your poor posture during work. Since most of us are working long hours in this new set up, the uncomfortable chair and no break within the work are all leading to back pain.
Here are some of the things you need to keep in your mind:
Posture
One needs to take care of his/her posture to relieve the stress from the elbows and neck. When we sit for a long time, our ‘S’ curve of the spine changes into ‘C’ curve, thereby putting more stress on your muscles, ligaments and tissues. Below are the tips for right posture:
• Your ears should be over your shoulder
• Elbows should be by your sides with wrists comfortably resting on a round or soft surface
• Support your back with your chair, using a small lumbar pillow or towel roll.
• Feet should be flat on a surface. If they don’t reach the floor comfortably, use a footrest.
Adjust your seat
When you are working on a laptop, it’s necessary to adjust your seat so that it can be comfortable for your eyes as well as your back. Your eyes should be lined up 3 inches below the top of your screen if using a desktop computer, or tilt your laptop screen back to 120 degrees. The screen should be at least an arm’s length away.
Change your position frequently
Don’t get immersed in your work. Take small breaks. Instead, try to get up every 45-50 minutes, even if it’s just to walk around the room. Our body comprises 360 joints and they all need to move in order for the proper circulation of blood. Therefore, stretch breaks are important and try out these stretching exercises:
• 3 big shoulder circles moving shoulders backward.
• 3 neck rolls from neck to shoulder; roll forward along the chest to the other shoulder.
• 2 large breaths to fill your lungs and then blowing air forcefully out.
• 5 squats in front of your desk chair.
Exercises for a stronger back
Exercise can help strengthen and support your back. A scheduled walk, every day for 30 minutes, can do a lot to strengthen your lower back and the muscles that support your spine. Other great exercises for your back include:
• Knee to Chest Stretch
• Chin to Chest Stretch
• Ear to Shoulder Stretch
• Hip Stretch
• Back Flexion Exercise
One needs to make exercise a priority to get rid of the spinal issues. There are many great and effective home workouts that you can do with basic household items. These are just a few simple steps you can take to help relieve back pain. If you still are struggling with pain that interferes with your daily life, consider talking to a specialist.
(The author is Dr.Shubhang Aggarwal, senior joint replacement surgeon ,NHS Hospital Jalandhar)
