There is a popular saying, “sitting is next to smoking“. It is because when you sit for a long time, your body becomes inactive and thereby increasing the risk of back pain, heart disease, diabetes, depression, and even cancer. People who work in computers, desk jobs and those who study for long hours are bound to face serious health issues sooner or later. It is a time-bomb ticking in your lap, waiting to explode at any moment.
Here are some commonly-faced problems and their solutions,
LOWER BACK PAIN:
Lower back pain is one of such problems. Whether it’s an occasional or an ongoing ache, back pain can keep you away from performing your best. It may be caused by sitting continuously for long hours at a time. Slumping back in your desk chair or slouching forward means your spine is out of alignment. That puts a strain on the ligaments and muscles in your back.
REMEDIES: The length of your back should reach the back of your chair to help you sit upright. Also make sure that your feet are resting flat on the floor, with your thighs parallel to the ground. Exercising on a regular basis can also help. Abdominal exercises, such as crunches, two to three times a week can strengthen your core.
Wrist strain is another common problem. Many of us unconsciously develop a habit of positioning our wrist over the keyboard. So whenever we operate on a keyboard or mouse the tendons in your wrist go back and forth. That repetitive motion cause fatigue and tendons may become inflamed.
REMEDIES: Perform the Buddha stretch. Place your fingers and palms together with your hands in front of your chest, fingers pointing upward. While keeping your palms together and elbows moving out, lower your hands until you feel a good stretch in your wrists. Hold for five minutes. When using the keyboard, hold your wrist naturally so that, they‘re floating horizontally in the air – not perched higher than your hands or your hands resting on the desk. Also, get a wrist rest for your keyboard and mouse.
NECK AND SHOULDER PAIN:
Frequent movement of neck and shoulder while working on computer create neck and shoulder injuries. The ache and pain come from placing the computer in an inappropriate position, i.e. too far away on your desk. It causes you to extend your neck and shoulder forward. As a result, it strains the muscles and soft tissues.
REMEDIES: To release a tight neck, try the neck retraction exercises. Standing or sitting upright, keep your spine straight and push your head forward, jutting your chin out as far as possible. Always place the computer in front of you – not angled to the side. Use a chair that has adjustable armrests which allow your elbows to form a 90-degree angle. Good posture is also a long-term solution.
Staring at your computer for hours at a time can cause eye fatigue. People also tend to blink less often while staring at the computers, which leads to dry eyes and fatigue.
REMEDIES: Every 20 to30 minutes, look at something off in the distance for 20 seconds to give your eyes a break. Your computer monitor should ideally be 20 to 30 inches from you. The top level of the computer monitor should be roughly at eye level.
There are lots of other problems too. But the above-mentioned are four common major issues suffered by many, and their solutions will certainly prove fruitful to everyone.