How can you avoid the pain from sitting in the same position at office for long hours
How can you avoid the pain from sitting in the same position at office for long hours?
Bangalore: Strain on the wrist, hands and fingers, shooting pain around the neck and upper limbs, back pain due to improper sitting positions and an inability to maintain a posture — these are most common complaints heard among the young working crowd of today. And the blame lies fair and square on the long hours most youngsters spend staring at the computer at work.
Fourteen to sixteen hour shifts, during which working professionals cannot move away from their computers because of work demands, are a given thing in the present day work environments.
Sadly, these problems are being seen in younger age group like those in their 20s and 30s who have just joined in the work force, making experts feel that the simple posture etiquette would go a long way in keeping these problems at bay.
Repetitive tasks lead to strain
A symptom of posture related repetitive strain injury is a shooting pain in the neck region and upper arms. This is caused by the cumulative trauma caused to the muscles and nerves due to repetitive tasks. The constant position of neck and overuse of fingers leads to this strain. Dr Anjani Kumar, consultant orthopaedic at the Narayana Hrudayalaya explains, “Those who suffer from these pains often complain of a feeling a heavy ‘burden’ on their shoulders. Some feel a tingling sensation or numbness in their hands. This is due to the weakened muscles and it is important to strengthen them through stretching exercises with short breaks from the desk.”
If the first stage is skipped then steroids can be used for inflammatory conditions but in advanced stages surgery and physiotherapy are required. Surgical treatment is given when there is complete loss of function or motor skills.
It’s a pin and needles sensation
Repetitive hand or wrist movements can cause Carpel Tunnel Syndrome. In this the median nerve which controls sensation of the thumb and first three fingers is compressed resulting in a shooting pain.The symptoms develop very slowly and in the beginning there is only a pins-and-needle sensation. Dr B.N. Prasad, senior orthopaedic surgeon at Care Hospitals explained, “When the disease progresses, the weakness makes it difficult to grasp objects. The person is found to drop things and has trouble holding utensils or even buttoning a shirt.” While sleeping, hanging the affected arm over the side of the bed can also help.
Dr Prasad adds, “If the symptoms persist then it is advisable to go for the eight-week yoga regime of 11 postures designed to strengthen, stretch and balance the joints of the upper body.”
Change your posture
Sitting in a straight position for long hours can be a real challenge. Slumped shoulders and slouched backs can often be seen in offices. This is the reason for the ‘i-posture syndrome’ faced by many as their lower back is constantly compressed while sitting in an abnormal position — hunched back position — for long periods of time. Sitting in a stooped shape when texting, or playing games on various gadgets also leads to ‘i-posture syndrome’. And if this is accompanied by lack of physical exercise it leads to the weakening of the group of back muscles.
Dr Suresh Kumar Pambi, joint replacement surgeon at Nova Specialty Hospitals explained, “It is very important to change the posture every half an hour. More importantly the other parts of the body like legs, knee muscles and others must be used optimally during the period of work. A short walk around the office will work best to keep all muscles active.” The best way to prevent this disease is to avoid abnormal postures and carry out stretching and back exercises to strengthen back muscles.
Exercise at work
Good habits to follow if you are using the computer for prolonged periods:
- Good posture with a straight back
- Make sure that the chair is positioned at an ideal height — just below eye level
- Adequately supported forearm and elbows, while typing
- A 5-10 minute break every couple of hours
- Keep stretching your hands and wrists at regular intervals
- Frequent breaks to shake arms and legs, lean back and change of posture throughout the work day
- Use of a comfortable chair
- Use of a pen to work on the keyboard so that the fingers get some rest.
- Playing with a soft ball to help relax fingers
( Source : deccan chronicle )
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