Dr. Hemant Sharma
FRCS (England) MRCS (England) DNB
Specialist in Revision Lower Limb ArthroPlasty
Complex Hip, Knee and Sports Injury
It is necessary to focus on your health no matter how much pressure you face at the workplace. If your work setup is causing you pain in the back and neck region, it’s time you need to focus on your health. Let’s discuss some tips on how you need to stay safe without compromising on your health.
If you are working from home, you may have a relaxed approach to your sitting posture. You may be relaxing on your sofa which certainly plays a strg negative impact on your sitting posture, causing pain on your neck and back. Henceforth, you need to focus on the type of sitting arrangement you have to commence the work. Focus on the firmness and support factor strongly. Also, look into the height of the chair in comparison to the desk. It must be adjusted properly to ensure you get the best sitting position to support your back and neck while working. You also need to properly positon your monitor and computer on the desk.
You must give your back break at frequent intervals. Working continuously in one fixed position will certainly hurt your back and neck. Hence, you should give your back some break and move around at regular intervals. It is best to take short breaks every 45-60 minutes. Even f you don’t feel like walking, just give your back a proper stretch to retain its mobility. It would help your body stay stronger and active.
This is a new way to conduct your work tasks without causing deep pressure on your neck. Therapists often recommend the use of a standing desk at times, to stay off the back and neck pain.
Before installing a standing desk, it is necessary to cosider the space and budget. If you are working from your home office, such considerations are crucial. However, if you are working from a regular office, things may not be so smooth.
While choosing a standing desk, make sure it promises an easy installation option. Also, there are both electric as well as manual standing desks available. The adjustment becomes super easier with electrical options. But those desks cost higher compared to manual options. Also consider the accessories that you may require like additional shelves, extra wheels, back and side support, etc. Make sure you also focus on the orientation like inclined towards left or right, etc.
Leading orthopaedic surgeon, Dr Hemant Kumar, recommends use of ergonomic chair at the workspace. An ergonomic chair has the ability to provide the best support to your neck and back. It can be adjusted according to give you the best posture, thus preventing you from suffering from a cranky back. Ergonomic chairs come with adjustable arm rests that can move either ways like back and forward, up and down. While seated on the chair, you need to adjust your elbows accordingly, mostly at 90-degree angle to prevent from reaching efforts. Lumbar back support is necessary to ensure that the height allows you to rest your feet on the floor.
Certain practices can help you get relieved from back and neck pain at the workplace. These are some yoga therapies that may help. If are taking on too much of stress, a great option to deal with it is practicing mindfulness. Just give yourself a couple of minutes and close your eyes. Think of a relaxing place and calm your mind. It will help you deemphasize your thoughts on pains and aches.
Another technique is pursed-lip breathing that can make you feel a lot more calmer and centered. Practice this process by taking slow breaths through the nose and then exhale gently with your mouth. Do it a few times and it will create a more relaxing impact.