Working from home becoming a pain in the neck? Fight neck and backache with these tips

We all have been working from the comfort of our homes which is disrupting the way we sit causing neck and backache. Let's end that with these tips.
bad posture
Work from home has increased risks of health issues related to bad posture. Image courtesy: Shutterstock
IANS Updated: 13 Oct 2023, 15:12 pm IST
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While we are all working from home, the absence of an office environment might be impacting the way we sit. With no proper office desks, we might feel tempted to sit on our beds or sofa leaving room for neck and/or backache woes. It’s time to end them using these tips.

How has disrupted physical activity impacted our bodies?
People should be extra careful not to fall sick during this period as the work from home mode and closure of gyms have disrupted the physical activity schedules of many, the experts said.

“We should keep in mind that this period is for our safety, and doesn’t allow us to be careless and invite other problems like cervical pain, backache, arthritis etc,” Monu Singh, senior consultant, Orthopaedics at Narayana Superspeciality Hospital, Gurugram, told IANS.

“As people are not going out daily for office now, it has definitely broken their physical activity schedule including walking, gymming and to balance that schedule they should take out at least one hour everyday for routine exercise and other physical activities which can be done at home like yoga and other free hand exercises,” he said.

How can one prevent neck or backache while working from home?
The doctor suggested that while working from home people should use a table and chair, keep their back straight and posture right.

neck and backache
Try the cat pose for your back, core, and more. GIF courtesy: Giphy.

They should keep taking adequate breaks to avoid sitting for too long in front of a laptop or any screen for that matter, he said, adding that diet is extremely important in these times of restricted activity.

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“Avoid snacking, don’t keep munching unhealthy food, add more fruits and fibers to your daily meal with plenty of fluids and keep your calcium intake right,” Singh said.

Subhash Jangid, director and unit head, Bone & Joint Institute, Fortis Memorial Research Institute in Gurugram is advising people to do neck stretching exercises and keep the neck and back muscles strong.

“People with cervical issues should avoid any heavy weights,” Jangid said.

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“For people with back problems, you can walk in your home. Make a schedule, fix a time and walk at a length for half an hour to stay active. In case you do not have ample space for a walk, take out your yoga mat or a bedsheet, you can do Pilates or soft yoga poses to improve your core strength and stability,” he said.

Some such exercises are–chair stand, single leg raise, heel raise, front plank on table. People can also do a plank and a child’s pose to gain strength for the back.

The doctor added that dancing is a great way of staying active and keeping the family bond strong. Alternatively, one can do skipping, Zumba, yoga, Pilates or floor exercises.

“Stand or walk around while talking over the phone, rather than sitting down,” the doctor said.

According to Viju Thomas (PT), head of department, Physiotherapy and Rehabilitation Department, Sri Balaji Action Medical Institute in New Delhi, people who are working from home need to be more careful.

neck or backache
Let’s invigorate the power of sun within us. Image Courtesy: Shutterstock

Do surya namaskar every morning and walk in your room. If one is already on therapy then be in contact with your physiotherapist and keep taking advice to follow,” says Thomas.

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