Working from home is taking its toll on our bodies: How to deal with backaches and sprains
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Working from domicile is taking its toll on our bodies: How to deal with backaches and sprains
In that location'southward been an increase in WFH injuries since the "circuit breaker" menstruation. Health experts weigh in on how the right chairs and laptop positions tin minimise strain in the neck, shoulders, dorsum and wrists.
(Photograph: Freepik)
05 Aug 2022 06:30AM (Updated: 09 Aug 2022 03:05PM)
As convenient as it is to "get to work" these days (ringlet out of bed, switch on your laptop and voila!), at this bespeak in our pandemic-stricken work lives, many would undoubtedly be experiencing other painful issues.
Using a low java table as your desk, typing on the laptop in bed, sharing your kid's crowded study desk to keep an middle on his dwelling house-based learning while you lot respond emails … those are some of the positions nosotros find ourselves in nowadays.
Dr Koh Kim Hwee, the clinical pb for SingHealth Polyclinics' Musculoskeletal Workgroup, shared that Singhealth Polyclinics across the isle run across over 1,000 patients with backaches or sprains every month. "Such injuries may be common in workers with deskbound jobs due to fixated working postures, prolonged sitting position and repetitive work."
Senior principal physiotherapist John Abraham from Rapid Physiocare has as well noticed a similar trend. "In that location has been a significant increase in the number of WFH injuries since the starting time of the circuit breaker period," he said, calculation that he has noticed that the number of such patients "has been far more than the normal boilerplate I used to treat".
Poor ergonomics aside, telecommuting has besides presented another problem: An even more than sedentary lifestyle. While y'all used to take to walk from the MRT station to your office building – or make those trips to the pantry and washroom – you now take much fewer steps. And it'southward not good for you.
"Sitting is the new smoking," said Dr Koh. "Prolonged sitting is considered sedentary and sedentary behaviours are associated with the increased risks of diabetes and cardiovascular diseases."
READ: Is your bum sore from sitting all day? What to do when cushions don't work
WORKING FROM A LOW COFFEE TABLE OR BED
The expert news is, creating a more than conducive workstation doesn't crave expensive keyboard stands or lumbar-support chairs. For starters, ensure that your desk is large enough to comfortably suit your equipment and stationeries, said Dr Koh.
"Frequently used items should be bundled accessibly around the workstation to minimise awkward overstretching."
When using the estimator, your head and neck should be relaxed, and chin held parallel to the floor, he said. That is easier to attain if you're working on your dining table. But what if y'all have to work off a low surface such every bit a java table while seated on the edge of the sofa, or even the bed while sitting on the floor?
"Consider sitting on the floor with the back against a supported surface such as the sofa. Depending on the height and design of the coffee tabular array, a low stool or chair may also exist used," suggested Dr Koh.
If the surface is besides low, use a stack of books to raise the height of your monitor so that it reaches your eye level, said Abraham. "Past doing so, you won't have to await down and thus, eliminate neck hurting."
He also recommended using a small pillow or rolling upwards a small towel to use as support for your dorsum. "This will reduce stress and friction on bones and muscles while sitting."
Still, Changi General Infirmary's principal physiotherapist Elsa Leung said it is best not to employ a depression surface. "If there is no other alternative, a regular change in posture and doing simple stretches periodically are recommended to help to reduce tightness and stiffness of the user's muscles and joints."
Equally for working in bed, sitting upward against the headboard isn't ideal either as it is difficult to achieve proper back support, said Dr Koh. "The screen may non be able to adjust to your centre level. In addition, the lighting in the bedroom may be too dim, which would farther strain your optics."
READ: Is binge-watching giving you a backache? Here'due south how to forbid it
If yous absolutely have no other option, Dr Koh said to continue your working duration in bed every bit brusk every bit possible. "Add a pocket-sized pillow to provide lumbar support. Positioning the laptop to the centre level is encouraged, if possible."
DO THOSE Standing DESKS REALLY HELP?
You may accept heard of standing desks and wonder if they are truly ameliorate for your posture. "When you sit down, the force per unit area on your lower back increases, thus increasing your risks for severe back pain. Nonetheless, the risk for this condition is greatly reduced when working with continuing desks," said Abraham. Continuing is also a good way to reduce sedentary behaviour, said Dr Koh.And this will certainly clinch the deal for many: "For every minute you stand up, you will burn 0.15 calories. That means continuing reduces obesity," said Abraham.
Withal, these desks aren't without their caveats. "Prolonged standing may be associated with health issues including venous insufficiency, also equally back and lower limb discomfort," said Dr Koh. "It is always improve to have both sitting and standing options for the purpose of movement, and to foreclose an extensive long period of a stationary position."
Fifty-fifty if you don't have a standing desk, you lot should make it a signal to get upward, stretch and walk around for a few minutes every hr, said Leung. "Ultimately, it is important to avoid holding any posture for many hours at a stretch as this will increment muscle tension, discomfort and fatigue," she said.
READ: If sitting is bad for our wellness, should we be squatting more instead?
HOW TO TWEAK YOUR Home SETUP
Here's a expect at the other aspects of your desk setup and what you lot can adjust to make WFH more comfortable.
- Laptop position
The all-time style to set up your laptop is on a table – and not balanced on your lap. "As laptops are generally smaller, the monitor tends to be also depression, causing the user to look down," said Leung, who added that the monitor should be at or slightly below eye level. Abraham suggested raising your laptop by five to 10 inches (13cm to 25cm) with paper reams or laptop raisers to achieve the proper height.
What nearly those pull-out laptop trays that some desks have? They are generally non recommended every bit they do not allow adequate thigh clearance, said Leung.
- Monitor
If y'all're using an external monitor or have two freestanding monitors at home, make sure they are of the same size and height, said Abraham. And identify the monitors directly in front of you to avoid vision and neck problems, said Dr Koh. "One should position the monitor at least an arm's length away (about 45cm to 70cm) at eye level."
"If you use dual monitors, angle them in a slight outward 5 shape straight in front of you," said Abraham. "If one of the monitors is used as the chief monitor, let it be positioned directly in your forepart and place the secondary monitor to the left or right at about a 30-degree angle to the primary monitor."
- Keyboard and mouse
Leung suggested using a separate keyboard and mouse when using a laptop – preferably a low-contour keyboard not more than 3cm high and with an incline bending of less than 15 degrees to maintain your wrists' neutral position. As for your mouse, Dr Koh said it should fit your palm and be kept shut to the keyboard.
READ: Simple tweaks to your routine at home and the office can help ease your dorsum hurting
When information technology comes to your keyboard's position, "there should be some space betwixt the table's edge and keyboard for wrist support", said Dr Koh.
Leung added: "The keyboard should be placed at about elbow height. When typing, the elbows should be maintained at a 90-caste-to-120-degree bend with the forearms resting on the tabular array or armrest. The elbows should also exist kept shut to the body".
- Wrist support
What near those gel-filled wrist pads versus the wrist rests found on the armrests of some chairs? Which is a better bet?
Wrist rests help to prevent tension in the cervix and shoulders, said Abraham, merely when used for long, they tin put a lot of pressure level on the undersides of the wrists that may lead to carpal tunnel syndrome. "It's much improve to utilise gel pads rather than wrist rests," he said.
- Chair
Are regular chairs such every bit your dining chairs adequate for your WFH needs? Hither's where the experts deviate in their opinions. Abraham said that a regular chair may cause incorrect posture and increase the run a risk of cervix bug and back pain. On the other mitt, Leung felt that regular chairs are adequate as long as your posture is maintained in a neutral spine position.
If you're on the spotter for an ergonomic chair, Abraham said to proceed these in listen: Adjustability, ease of rolling, durability and your upkeep. If you don't wish to splurge, Dr Koh suggested getting a cushion or lumbar support for your regular chair. "The back up should non overly accentuate the inward curve, nor should your back experience unsupported. Sometimes, a simple rolled up towel or minor pillow tin can also be used."
But no matter what chair you utilize, it should be stable and adjustable (a five-brush swivel version is preferred) so that your knees and hips are kept at 90 degrees, said Dr Koh. Use one with armrests, a backrest, and enough height for your feet to lay apartment on the floor or exist supported by a footrest to reduce pressure on the thighs, he said.
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Source: https://cnalifestyle.channelnewsasia.com/wellness/working-from-home-backpain-aches-solution-236836
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