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People experience back and neck pain due to long working hours.

“Improper sitting due to Covid-19 Pandemic”

With work from home becoming the new normal amid the COVID-19 pandemic, many people have started complaining of neck pain and back ache while working for long hours. “Initially, employees are enjoyed work from home, but due to long working, improper sitting postures, many have started complaining of neck pain, back ache, shoulder pain and other issues”.

Employees of several corporate are seeking help from physiotherapist. Proper fitting a workstation to your body’s unique needs. Similar to how poorly fitting shoes punish your feet, Chronic back pain can take a major toll on your life. Back pain is a leading cause of missed days at work and school. Without proper care, approximately 20% of people with acute low-back pain will have persistent symptoms within a year.

Here are some troubleshoot home office ergonomic that fixes and offer simple solutions to reduce or prevent neck and back pain:-

 1-Take A Stand Against Sitting :-

Problem Area: Neck, shoulders, low-back, and hips.

Poor sit-stand ergonomics, such as leaning, slouching, or using a workstation that is too high or too low, can lead to muscle and joint pain.

Solutions: – Standing while you work can be good for your health. But doing any house chores and office work you have to take rest for 1-2 min after every 20 minutes and then again you can continue your chores/work. After following this routine your back, knee and neck will safe. Adjust your monitor and keyboard so they are at comfortable heights. Arrange your monitors so you don’t have to look up, down, or more excessively to one side. You may need to use a few books after all to position your laptop higher. Move the desk up and down until your elbows and wrists are at 90-degree angles when you rest your arms to type or move your computer mouse.

Wear comfortable and supportive shoes. Proper footwear supports your arches, knees, and hips, which can improve your posture and prevent or relieve pain all the way up the spine.

2-Find A Chair That Fits:-

Problem areas: – Hips, neck, and low back.

Choose a chair that delivers both support and comfort to your lower back and hips. Many patients are surprised when I tell them their bedroom or couch seating arrangement is contributing to their pain.

Solutions: – Sitting too long approx 4-5 hour you need to do step walk or stand up for 1-2 min after every 45 min of continuous sitting. Then again you may continue your work. This will most helpful you to secure your back and neck issues. Because as per my experiences long term sitting affect badly your lower back and neck even it will affect your spine too. 

Choose a chair that delivers both support and comfort to your lower back and hips. If you sit too far forward, you’re arching your back. Too far back and you’re slouching. Neither is good for your spine.

Consider using a foot stool. Your knees should be at hip level or slightly above to take pressure off the lower back. Avoid crossing your knees or ankles, which also can contribute to low-back pain.

3- See The Light And The Outlets:-

Problem Areas: – Neck and shoulders plus headaches, trip hazards.

If the lighting is poor in your workspace, you’ll end up craning your neck and straining your eyes. And when your laptop battery dips to one bar on an important video call, you’ll raise eyebrows when you have to sprawl out to plug in to a distant outlet.

Solutions: – Position a table-top or floor lamp nearby if you have room and keep it turned on. 

These are some suggestions which will help to improve your posture while working at home and increase work place efficiency of employees amid this pandemic.

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