Working from home is the new norm for many. However, there are several potential sources of spinal problems lurking in your home or kitchen that could cause new neck pains or worsen an existing condition like:
-Cervical Radiculopathy
-Cervical spondylosis
-Cervical stenosis
–Whiplash
“Poor posture can make these conditions worse,” says Jaspal Singh, MD is a board-certified physiatrist who specialises in pain management and sports medicine. It’s easy to just tap away on your laptop’s keyboard, until you find yourself popping anti-inflammatory drugs like those extra cookies. This is because cervical pressure is the most when your head is at 45 degrees.
Thankfully, there’s hope. Your neck pain will disappear quicker than the pandemic. If you keep an eye on your body and make the necessary adjustments, it should be gone in no time.
The Three Biggest Work From Home Dangers For Your Neck
These are the things you need to be aware of when working remotely.
Repetition
It is said that repetition is key to remembering something. However, repeated actions for long periods of time are not healthy for the body. This is especially true for the cervical spine, which tries to align itself with your head.
Computer neck pain is a common complaint among office workers. You may find yourself leaning toward the computer screen while working on it. It is possible that you are using your phone or tablet to do this (also called text neck). Constantly leaning forward can alter the natural curvature and cause an uneven strain on the muscles, ligaments and joints of the cervical spine. This can cause repetitive injuries to the neck.
Poor posture
Many people can relate to the feeling of being corrected for their posture. Sitting or working in an awkward position for prolonged periods of time can lead to muscle tension, reduced blood flow, and pinch nerves.
These common mistakes in posture can lead to neck pain:
-Reaching for the keyboard or mouse. If you reach forward, it can cause muscle tension between your neck and the shoulder blades.
-While sitting, bend forward to the waist. This occurs when the feet are not supported, and places pressure on the lumbar discs.
-While sitting at a desk or table, shoulders shrugged up. This happens when the keyboard or mouse is too high for the user.
Contact Stress
Contact stress refers to pressure placed on the body by a sharp edge/surface. It can be continuous, repetitive, or occasional. It can decrease blood flow and nerve function. It can also inhibit tendon/muscle movement, which can cause swelling, tingling or discomfort. It is most commonly found in the soft tissues.
-Hands
-Forearms
-Thighs
-Shins
-Feet
Although these parts of the body are not directly linked to the neck, it is important to remember that our body has a chain reaction. An issue in one part can lead in turn to another. It’s like a stack of dominoes. A misplacement in your forearm can lead to pain in your neck.
Contract stress is often subtle and does not cause immediate reactions (like a spraining your toe). Contact stress could include:
-As you sit, your legs press against the chair’s edge.
-While you are typing, keep your wrists against the edge of a desk.
-Repeated finger movement with the mouse, where your wrist is bent long-term.
Here are four areas to focus on when you want to combat neck pain while working
There are so many things that can throw you (and your neck) out of control, so it is important to adjust your workspace and make adjustments to yourself to reduce the stress on your body. You should therefore focus on four areas for ergonomic adjustments.
From Chair to Body
The chair is the first thing to focus on. Poor positioning at your desk seating can cause serious injuries to your back, shoulders and hips. Consider the following to ensure that your body is properly aligned while you work in meetings:
-Your seat height should be sufficient to allow for 90-degree bends in your hips, knees and hips.
-Sitting too low will cause excessive pressure on [previously discussed] body parts.
-To reduce low back stress, you can place a pillow behind the back.
From the Floor to the Feet
Next, your feet. Next, place your feet flat on the ground. Your knees should be parallel to the chair surface. Finally, place your legs a few inches from the chair’s edge. Dr. Singh says that if the chair is too high or you are unable to adjust the seat, you can place a box or pillows underneath your feet [to raise the ground]”.
Mouse to Keyboard
The third is the surface of your work surface. Your elbows should be at 90 degrees. Your wrists should be flat against the table, slightly extended to the keyboard. The mouse should be placed next to the keyboard and not at a different height.
Monitor the Height
The height of the monitor is last. Dr. Singh advises that your eyes should look at least 2/3 of the height of the monitor. If it is too high, it can cause strain to your neck and cause it to droop. You might also consider increasing the font size to avoid being tempted to look forward when reading.
No matter how comfortable you are, it is important to keep your neck and other body parts healthy. You need to get up and move throughout the day to guarantee that you’ll keep your muscles/tendons/ligaments nimble and your circulation going strong.
Read our another article on “https://testflowlyf.in//here-are-best-5-ergonomic-laptop-setup-tips/“
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