The past days, mostly spent sitting, are putting people at risk from chronic pain, muscle disorders, and injuries, and all of these affect long-term health and productivity.
To prevent chronic health issues and improve your well-being, it is important to implement healthy workplace habits that enhance your posture at work, especially if you work in front of a computer.
Në çdo seancë fizioterapie, ne nuk trajtojmë vetëm simptomat, por punojmë për të gjetur shkakun e problemit, duke krijuar një plan të personalizuar që përshtatet me nevojat e çdo pacienti.
Studies
Studies have shown that sitting for long periods increases the risk of many diseases. Prolonged sitting can be associated with harmful habits such as:
Slouching: This occurs when you sit for a long time. If computer monitors are not at eye level, it causes neck muscle strain.
Lack of movement: It limits blood flow and nutrient supply to the spinal discs.
To prevent chronic neck and back pain and other health issues related to desk work, it is important to practice better posture and healthy habits. This means adjusting not only your desk and computer equipment to your body but also your entire range of work habits.
Tips
Below are some good tips for behavior to reduce pain and improve posture during work:
Stay upright in a neutral position. This is perhaps the simplest yet most important advice. Constantly remind yourself to maintain a straight and regular posture. Keep your computer monitor at eye level, so your neck doesn't have to constantly bend. Use a lumbar support tool to help maintain your back and prevent slouching. By adhering to a neutral posture as often as possible at work, you can significantly reduce your chances of injury and the development of chronic pain.
Keep track of back and neck pain.
Monitor your ongoing symptoms, such as stiffness, pain in the back, shoulders, and neck. Keep daily notes as symptoms appear — this can help you identify any patterns in your habits and routines that may be contributing to your pain.
One of the key reasons why desk jobs are linked to back pain and chronic illness is because they limit the amount of movement required for better health.
Studies have shown that regular movement every 30 minutes significantly reduces the health risks associated with sitting.
One method is to set a timer for 30 minutes of work. When the timer goes off, set another 5-minute timer for your movement, and so on.
Ruajtja e një qëndrimi neutral ndërsa ulur në një tavolinë mund të jetë e vështirë. Vite të zakoneve të dobëta të sjelljes e bëjnë të vështirë stërvitjen e vetvetes për të mbetur në një shtrirje të përsosur në çdo kohë. Fatmirësisht, ka produkte të shkëlqyera mbështetëse që inkurajojnë sjelljen neutrale dhe ndihmojnë në ndërtimin e zakoneve më të mira ergonomike.
