Our world is being hit by a pandemic caused by coronavirus so our administration has taken various measures to keep us from this by a total lockdown due to which we all are sitting at home as it were. Those individuals who can work from home are working and some who can’t spend a long time watching mobiles and TV and this has put us on the high danger of poor stance conceivably causing us neck and low back pains and discomfort.
Help your neck and back to prevent from pain and discomfort, Follow these steps:
To understand this first we should be able to differentiate what’s bad posture and what’s good posture.
- Bad posture: slouching with shoulder forward, increase lower back curvature (lordotic curve) holding phones between shoulders and neck, holding head too tight and high, looking with more neck bending, sleeping or watching phones or television with wrong number of pillows and neck bending.
- Good Posture :To prevent from this one should sit straight on high chair specially your dinning chair or study chair so that our foot placed flat on floor which will distribute equal weight to both the legs and back and maintaining a good neck posture by keeping ears directly above your shoulders.
Those who work on laptops can put pillow on their laps by maintaining efficient distance between screen and body with arms rested so they can work for long hours prevent from any strains to our neck and back muscles.
Changing posture and walking around regularly
Changing your posture after some work, watching television, using phone will help from putting less pressure on muscles. This will help to maintain a healthy sitting routine preventing us from neck and back pain. This change can also be done by walking few steps for 5 minutes from one room to another after every 30/40 minutes of work and if some walking television can stand and watch it by walking also for 5 minutes.
Shifting from small screens to big screens
People tend to bend their head forward while watching or doing some work on phones screen so holding head forward posture for prolong periods will put tremendous amount of pressure on our neck causing muscles strains and cervical related headaches .this can be explained by image showing that how much bending of neck can put pressure on our neck.
So to get you protected with such problems one should shift from small screen to big screens. as it’s a smart world so most of the people using smart television sets now days so rather than watching movie on phone with wrong posture one should watch it on TV screens with proper sitting posture which will prevent our neck and back from getting affected .
At PHYWorld we have a team of trained physiotherapists who provides Back & Neck Pain Treatment in Gurgaon.