Right posture while doing virtual work a must: Expert
There has been a rise in cases of Carpal Tunnel Syndrome, which is a condition that causes tingling, numbness, and pain in the hand
A year after the pandemic forced millions around the globe to work-from-home, a recent survey by PWC revealed that 83% of employees say remote work has been successful for their company. Although virtual work has largely proven to be effective, some workfrom-home habits are negatively impacting people’s postures and could result in severe spinal injuries.
Dr. Elie Romanos, Specialist Orthopedic Surgeon at Fakeeh University Hospital, says that the most common posture problems are due to sitting for prolonged periods of time on unsupported furniture, like couches, beds, or kitchen chairs. During the lockdown, people found themselves spending incredibly long hours hunched over screens in different areas around the house, with little to no awareness of the effects such habits could have on the spinal column. In fact, chances are if you are reading this now, you are probably slouched over a device and have been for the past couple of minutes.
“People don’t account for proper wrist support when working on laptops. There are many cases of nerve compression signs at the elbows or wrist joints,” added Dr. Romanos.
He also noted that there has been a rise in cases of Carpal Tunnel Syndrome, which is a condition that causes tingling, numbness, and pain in the hand. “The only way out of this back or neck pain epidemic is for people to know what’s the best posture for their bodies, and to act accordingly,” Dr. Romanos advised.
If the pain happens more frequently than normal, it can be more serious, especially when there is nerve pain. In rare cases, if a person with neck pain is experiencing a loss of balance, or control of fine finger movements such as buttoning or in case of low back pain the person loses control or sensation over a region of his/her lower limbs or even loses control over their bladder or faeces then they should seek help urgently in the nearest emergency department as soon as possible.
Sharing tips on how to prevent back, neck, and wrist pain while working from home. Dr. Romanos said sit on a comfortable chair.
Although this can seem obvious, home chairs do not compare to those found in offices. With the likely possibility of work-from-home extending into the foreseeable future, it is wise to invest in an ergonomic chair designed to support the neck and back.
Make sure your knees, ankles, and hips are at 90 degrees. When staring at the same screen for hours on end, it might be hard to sustain this rigid posture. Whenever you catch yourself sitting in any other position, remember to switch back and relax your joints and muscles.
Have a silicone padding for wrist support when typing. It is important to notice that our wrists and fingers undergo excessive strain when they do not get the necessary support. Small gadgets like these can make all the difference.
Place the screen at eye level. The cervical spine should not be bent backward or forward at any point. You can stack books or boxes to make sure you are not bending to see the screen.
Take breaks every 45 minutes and use ice packs or heating pads to relieve pain. Make sure that no amount of pain goes unattended. If you feel like your muscles are tightening or your back is stiff, try to use one of these strategies. For acute injuries or pain and noticeable inflammation and swelling, use an ice pack. For muscles stiffness or pain, use a heat pad.
He also suggested to get enough sleep and ensure good posture. Working from home can often be intense. There must be a separation between “the home” and “the office,” even if that means working in a different room or space. If you catch yourself sleeping in uncomfortable or hurtful positions, try to position yourself by using support pillows throughout the night.
Most importantly, if the pain is unbearable, lasts more than a day or there are associated neurological signs, do not hesitate to visit your doctor and get professional help.