Since the Covid-19 outbreak most of the offices are trying to continue with their work while the employees are working from their home. Though this ‘work from home’ is not a new terminology but these days it has got a wider appeal. The companies decorate the offices and the sitting arrangement keeping in mind the comfort of the employees and their health. For neck and back pain the sitting positions and working position highly matter since you are going to do it for at least eight hours.
You may thing when you are at home and working at the comfort of your home, neck and back pain will not harm you. But that is an absolute myth. Even at home, people end up with neck and back pain owing to the problematic sitting positions. Therefore, it is assumed that these days demand for neck and spine doctors will increase.
Causes of Neck and Back Pain
Uncomfortable Sitting Position
Get a cozy area at your home where you can sit comfortably. When you are sitting for extended periods it may shorten your hip flexors. When you do not stretch for a long time, it can affect the position and the back movement. The seat position can also hurt if you are following a bad posture and do not use an ergonomic chair. Moreover, sitting on the same position for a longer period will cause disc compression in the spine resulting in chronic pain.
No Stretch Break
You must take frequent breaks and stretch to give rest to your back. It will help the muscles to relax. Getting out off the seated position and walk around will give break to the spine and muscles, increase blood circulation and release muscle tensions. If you do not want to put yourself in risk and visit a neck and back doctor, move from the workspace or take breaks from prolonged sitting.
No Foot Support
You must have foot support to avoid back and neck pain. It is helpful when you are not working cross-legged and the feet are flat on the floor. Do not pull the legs under the chair or dangle them in the air. If your feet do not reach the ground, bring a footrest or a box or a stool.
Working on the Bed
Of course you can work on your bed but sitting on the side of the bed where your legs will not support the laptop is harmful. Sitting cross-legged on the bed you have to hunch to screen the laptop screen that is low for optimal viewing. You can put a pillow or a laptop stool and keep a pillow or headrest behind the back.
Looking Down at the Laptop Screen
Place the computer or the laptop in a comfortable height. Keep the laptop at a position where you do not need to look down while typing. Keeping the screen at a position where you need to twist the neck at an angle to see the screen would cause neck and back pain.
Tips You Need
Keep the Feet on the Ground
Keep the feet on the ground and flat. It will be a little ahead than the knees and the knees will bend in 90 to 120 degree angles. Use a lumbar support cushion or else a small pillow to reduce back pain.
Relax the Shoulders
Keep the shoulders relaxed and stay normally at the sides. Keep the elbows close to the body and keep the head in the line – not forward.
Arm and the Forearms
Keep the arms and forearms parallel to the floor. The ideal keyboard position is slightly below than the elbows and will be a little sloped than you. It relaxes the upper position of the body.
Use Headphones
Use headphones or earbuds or speakerphone so that you do not need to tilt your head and hold the phone between the neck and the shoulder.
Move
Even when you are seated in the best position, it can cause pain to your neck and back and you may need to call a doctor when seated for a prolonged period.
Call at Neuroscience Specialist for neck and spine doctor in OKC.
**Disclaimer- Information presented here is not intended to be qualified medical advice. Nothing expressed herein creates a doctor-patient relationship.