The Covid-19 pandemic has been a testing time for everyone around the world. In the new normal, while some offices have started functioning fully, others still have part of their organisation working from home. Most people without a proper home office set up may therefore need to make do their beds, tables, and couches to work from. Although this may sound like a welcome change at first, it can be a pain over time – literally! Working in wrong postures and an uncomfortable setting could mean an increase in the incidence of neck and back pain with lasting effects on spinal health. This is especially seen among those who need to sit on their laptops for a long time or in people who are constantly on their mobiles. For women, in particular, household chores can add to the burden. Some of the primary reasons for back pain are as follows:
Wrong posture
Many people are unaware of how they sit when they are working. One of the common mistakes they make is that of holding the mobile between the ear and shoulder to speak while typing on the laptop. Since the neck is tilted, over time, this can hamper the muscles leading to spasms and pain. Then there are also those who lie down, slouch on the sofa or chair during work. When this posture is not corrected for a long time, it can lead to muscle fatigue and hamper the spine.
Lack of good ergonomics
At home, people tend to work in whatever way they want to. It is not a common practice to ensure that the ergonomic conditions match our work including a comfortable chair, table that is adjusted to the height suitable, and lighting, etc. Many also continue to sit and work for long durations in the same posture without any physical activity. This can lead to muscle and joint pain over time.
Stress and addiction
The pandemic has caused a lot of changes in the way we work and live. However, extreme work stress can lead to aggravation of physical ailments and pain. This is one of the major causes of joint
pain as well. Some people also tend to resort to addictions such as smoking and alcohol to ease away their worry. Research suggests that nicotine causes the blood vessels to narrow, thus decreasing blood supply to the muscles. This can lead to fatigue and spasms.
Some tips that can help prevent pain and avoid harm to one’s spinal health:
Correct your posture: Do not slouch or lounge while working. Use a chair and table and adjust the height according to the position of the laptop. In case you want to work on a sofa, make sure you sit upright. Make sure you have a dedicated space where you can work. Support your back and do not bend your neck while typing. The keyboard and mouse should be kept closer so that the paraspinal muscles of the neck are offloaded and there is no fatigue.
Change position and move around: Avoid sitting in the same position for a long time. Take a break for a small walk once in every hour or so. Make sure that you get adequate physical activity for at least 30 minutes every day. You must stretch and flex your muscles every now and then to avoid fatigue.
Use headphones or earphones: Do not multitask especially when taking work calls. Avoid adjusting the phone between your neck and shoulder and working on your computer together. Instead, you could make use of your speaker or plug-in earphones to avoid the awkward position of the neck cradle.
Rest your feet: If your feet don’t reach the floor, make sure to use something underneath that does not let them dangle in air. In case they are not touching the floor, it can put pressure under the thighs restricting blood flow.
Destress: Find ways to reduce mental stress. You can opt for relaxation techniques, meditation or even yoga. Once in a while indulge in your hobby, listen to music or just spend time with family and friends to reduce mental fatigue. Stay hydrated.
When we are put in a situation with limited resources and options, it is important to work our way around what is available. This includes adjusting your schedule and other aspects to ensure minimal impact to your mental and physical health. Make sure to follow these tips and in case you experience any recurrent pain in the muscles or joints, consult a specialist.
The writer is Medical Director at Portea Medical