Since most of us are working for long hours in this WFH set-up, DR SHUBHANG AGGARWAL tells us how to take care of spine
While working from home has many personal and professional benefits, it is also 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. Due to the space crunch in our homes, it’s difficult to accommodate today’s ergonomic office furniture. Therefore, one should be careful about their body posture while working from home. Ensure that none of the parts of the body is awkwardly bent or twisted. It’s equally essential to move around periodically in order to promote circulation.
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.
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. Make sure you’re not sitting upright or hunching forward in your chair like a turtle. While sitting back in your chair, some of your body weight is being supported by the chair back and sit close enough to comfortably reach your keyboard and mouse.
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. Stand after every half an hour, stretch and move around for a minute or two to promote circulation and relax muscles. You can also walk to get a glass of water or make tea or coffee for yourself. But don’t try to work for hours on end standing up. Standing for extended periods of time also increase the risks of varicose veins. Our body comprises 360 joints and they all need to move in order for the proper circulation of blood. Therefore, stretch breaks are important
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.
One needs to make exercise a priority. 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. Remember that the more you can work in a neutral posture, and the more you can move around, the less the chance of any spinal injury. But, if you are still struggling with pain that interferes with your daily life, consider talking to a specialist.
The writer is Orthopaedic & Robotic Joint Replacement Surgeon, and Director, NHS Hospital, Jalandhar