A colleague of mine often suffered from neck pain. He
worked in the computer section. Whenever there was work pressure, his neck
would start to hurt, and I had to do his work. Once, I got annoyed and forced
him to go to the doctor.
The doctor scolded him a lot and told him the rules
for proper movement -
"Our body is not a machine" we often say
this when we are in trouble, but we forget it when we are under work pressure.
Moreover, machines also have a lifespan, a certain performance, and maintenance
warnings. So - why shouldn't our flesh and blood bodies have them? Our bodies
also have all the above, including a lifespan, and if we want to live a healthy
and beautiful life, it is imperative to follow all these, otherwise something
will break down before time and tell us - "Be careful"! And at the
same time, we will have to pay the price for our carelessness through
suffering!
I myself have suffered from back pain while lifting
heavy objects, so I feel the urge to tell others, after being scolded by a
doctor, and later receiving advice!
#
Do you work on a computer for a long time? -
Many of us spend a long time, some almost all day,
doing various types of work sitting in a chair. Working in this way can cause
back and neck pain, back discomfort, headaches and eye pain.
In addition, if there are no handles on the chair and
the keyboard and mouse are not in the right place, problems can occur in the
elbows, wrists or fingers. Therefore, correct posture and the right chair and
table are essential when working at home or in the office for a long time.
# If we are a little aware and follow the
warnings of experts, we can avoid a lot of trouble.
1. The
computer monitor and head level should be parallel. The screen surface should
be parallel to the eyes, so that you do not have to raise your neck to see.
2. Both
hands should be at the level of the keyboard. The distance will not be much.
3. Feet
should be on a footrest or on a flat floor.
4. It
is better to have support for the back and waist. For this, pillows or rolled
up towels can be used.
5. The
computer desk should be in a place where sunlight does not disturb.
6. The
size of the table, chair, desk, etc. should be determined individually for each
person. For this, the help of a trained person can be taken if necessary. For
some, special equipment, such as a special keyboard, keyboard tray, document
holder, special office chair, footrest, may need to be arranged.
7. During
breaks from work, you should learn stretching exercises for the waist, arms,
legs and back.
#
Back pain!
We, adult women/men, are the most affected by various
types of back pain. Most of this is due to sitting in the wrong position for a
long time at work or due to various wrong postures and excess weight while
doing any work.
#
Experts say - we suffer from back pain due to four types of mistakes at work -
1. Abnormal
body posture while working - such as leaning forward or hunching over in a
chair, working without breaks, repeating the same type of movement, standing or
sitting in the same position for a long time.
2. Various
accidents during work are also one of the reasons. For example, while carrying
a heavy box or any object, hitting a door or wall, pulling the waist while
bending down to lift something, etc.
3. Many
people suffer from back pain due to occupational reasons. For example, it is
not uncommon to have back pain due to the type of work of construction workers.
4. Weight
gain and lack of exercise further complicate this health problem. Special
workplace policies, office ergonomics, provide relief from such problems.
Proper working methods, correct chair and table measurements, various types of
exercises during work, special precautions during risky work, etc. are the
goals of office ergonomics.
The point is - if necessary, you can change your
workplace, sitting chair, table or office environment with everyone's help. You
can avoid working in the same posture and do one or two quick exercises in
between work. You need to reduce your body weight.
#
When lifting something heavy - Physiotherapist's advice -
We are completely careless when we lift a child in our
lap, or we suddenly lift a full pot while cooking at home, or we shift heavy
furniture from side to side, or we often have to lift a heavy object from below
while working outside.
It is very normal to get injured or strained in the
waist while doing this work. Often, after such an incident, you have to suffer
from back pain for a while. So you need to know how to safely bend your knees
and lift a heavy object from below. If you follow the advice of experts, you
can expect to be fine –
1. You
should lift the object by bending your knees but keeping your back straight,
and do not bend your waist. Many people think that you can lift it by sitting.
In fact, this is not the case. If your back is not straight or hunched, you
will get injured.
2. Even
if the lower part of your waist is leaning forward, your back should be
straight, and your chest should be slightly forward. In this ideal physical
position, the muscles of the waist work properly. But if your knees are not
bent, the muscles of the legs and thighs work to lift the heavy object, which
causes problems.
3. You
should lift the middle of the heavy object close to your body. For example, it
is better to hold a jar with a gallon of liquid close to your chest, rather
than holding it in your hands.
4. It
is better to take help from another person when lifting very large and heavy
objects. This will distribute the weight. It is not good to carry excessively
heavy objects on your shoulders for long distances.
Be aware - to lead a healthy life.
