Dr Anil Raheja is an Orthopedic Expert at apollo spectra KAROL BAGH, NEW DELHI
Do you spend a lot of time working from home or using electronic gadgets? Do you have neck pain owing to the constant usage of electronic devices such as computers, laptops, or phones? Are you sleeping in the wrong position or lifting heavy objects? Then, you will be shocked to know that all these habits can aggravate your back and neck pain. This will further rob your peace of mind by giving you a tough time. Thus, you will have to adhere to some vital strategies that will allow you to get rid of your back and neck pain. Read on to know more about this and follow these essential tricks without delaying further.
There is a constant rise in the cases of back and neck pain and that unbearable pain can disrupt your life. You will be unable to do your daily chores owing to that notorious back and neck pain. One may encounter back pain due to the sedentary lifestyle (constant sitting), improper posture (leaning over your computer or hunching over the table), muscle sprain, or ligament strain. Likewise, poor sleeping habits, poor posture, and neck injury can invite neck pain. Though the unlock phase has begun, the pandemic is not over yet and many people are still working from home, and this has also led to the spurt in back and neck pain cases. In most cases, the back and neck pain will go away on its own by simple measures. But, if your condition is worsening then you will have to opt for proper treatment that will allow you to ease your back and neck pain.
Here are a few solutions to help you get back on track
Improve your posture: This is a vital step in managing back and neck pain. If you are one of them who frequently uses a phone or computer then adjust your positions. Avoid hunching while working on the computer as it can raise your risk of neck and back pain. Try to adjust your monitor at eye level. Use appropriate chairs and don’t bend your knees. Keep standing in between your work. Avoid tucking your phone between your ears. You can use headphones instead or even a speakerphone and prevent back and neck pain.
Do not lift heavy objects: Do you constantly tend to pick up heavyweight objects? Then, you are doing it all wrong! Do not carry heavy bags with a laptop, suitcase, or even grocery bags over your shoulder. In case, you are lifting heavy bags then try to distribute the weight equally on both shoulders. You must also squat while lifting the heavy objects from the floor and try to hold those objects close to your body.
Take frequent short breaks: Do you have an erratic work from home schedule? Then try to stand up between your work routine. It is recommended to take a short break after every 30-40 minutes.This will help you deal with back and neck pain. Try to stretch in between the work. Sitting for long hours is a strict no no. Also, do not forget to exercise on a daily basis and maintain an optimum weight.
Sleep properly: Are you aware? Sleeping in the wrong position can have an adverse effect on your spine health. Yes, you have heard it right! Choose your pillow and mattress wisely as it will ensure good alignment of the head, neck, and spine.Avoid a sagging bed & throw out the worn out mattresses.
Exercise regularly: Strengthening the core of the body helps a lot in avoiding & treating back pain.Start with stretching exercises and gradually build up the apine, abdominals, hamstrings and quadriceps .Work on your shoulder & neck muscles if you use computers & phone for long hours.