More than 80% of computer users, when using computer for 4 hours, suffer from back and neck pain. With the increased need of using computers whether you’re at workplace or home doing freelancing, the usage duration does not seem to go less. The most common attributes to neck and back pain are prolonged sitting, inappropriate posture, displaced mouse, keyboard or monitor placement, and/or disarrangement of the chair.
So, what exactly can be done to simply avoid facing these issues in the first place? And if a person is already suffering from these types of pain, what’s the way out? This article will shed some light on both these aspects.
Set yourselfup a Comfortable Workstation
Your workstation usually consists of a laptop rested on your office table and you probably use a Mesh or Executive chair. It’s a typical setup and apparently,having nothing wrong. However, when you spend most of your time at this setup, you might need to consider making it a more comfortable space to keep up with your health. If you experience pain in your wrist, hands, shoulders, arms, upper back or neck, it may trace back to using a computer. It’s understandable that you cannot change your work space but doing a few adjustments will contribute to your physical and mental health.
First and foremost, get yourself a comfortable chair and furnish it with a cozy cushion. You’re not always working while you are on the chair, so make sure it has arm rests for you to feel relaxed. Your chair should be adjustable to height such that your feet are flat touching the floor. Moreover, your chair should not just be able to move up and down but must have an adjustable back rest too. One of the essentials for chair is how it supports our back. Since our back is curved inward, our chair shouldn’t be vertical. Instead, they should come forward to provide lumbar support. Lastly, a chair that swivels is a necessary chair feature.
Your monitor should be placed straight ahead and below your eye level. Most importantly, it should be placed about at an arm’s distance, so you can easily read the desktop and wouldn’t have to lean forward and thus, putting strain on your back. Monitor’s brightness should be reduced to low with the use of glare screens. You could also shut the window blinds behind you or switch off overhead lights to glare your screen better.
Make sure that the objects at your desk – keyboard and mouse – are reachable. When working with these objects, your arm and wrists should be in as relaxable position as possible.
Aside from these measures for setting up a comfortable workstation, you can take a few steps of self-care to avoid these computer-related pains or to heal them.
- Regular Exercise
- Proper Physical Checkup
- Proper Diet
- Stress Management
- Physical Therapy
If your body denies to respond to these simple home cures and exercise, then it’s time for you to look for medical assistance. Physical Therapy is one of the popular medical advices that your doctor would suggest. It includes exercises of stretching and muscle strengthening and is combined with proper heat, iced or similar treatments.
There are many clinics for physical therapy in London aimed at providing physiotherapy services to cure your health-related issues. What should be kept in mind is no matter what environment you’re working in; you can always take a few steps which will go a long way in maintaining your physical health.