The sedentary lifestyle most people lead, these days have taken a toll on their health. It has become a common habit for people to sit on a desk for eight hours a day, sometimes without a break. A lot of orthopedic surgeons are seeing cases of neck and back pain not related to a specific injury. These conditions are a result of spending several hours at the desk while using a computer.
Sitting at one place for extended periods of time is dangerous for health. It can lead to a variety of health issues such as joint pain, muscle, and fatigue.
If you are spending a lot of time behind a desk, take special care of your health to avoid any serious condition.
Listed below are a few tips to take care of your orthopedic health:
Adjust Position of Monitor
Make sure you straight in front of your PC. Make sure the top half of the monitor is aligned with your eye height. Also, maintain an appropriate distance from the monitor. Maintain your arms and elbows close to your body. It should be parallel to the floor. If you have to reach forward to use the keyboard, you are in the wrong position. Experts recommend sitting about 18 inches from the computer screen.
Avoid Neck Pain
Spending a lot of time on the phone usually complain of neck pain. Strictly avoid keeping your phone between shoulder and chin while talking. The best option is to use a speakerphone or a headset. While using a PC, do not bulge your neck forward.
Working out for the muscles that support your shoulder will keep your shoulder joints stronger and stable. Always keep your shoulders down. Keep them in a relaxed position always.
Add Supplements to your Diet
If you are unable to add an adequate amount of calcium or vitamin D in your diet, add some supplements. Speak to your doctor and take advice on increasing calcium and vitamin D intake. Calcium is very essential for the formation of bones. Make sure you add calcium-rich foods items such as curd, milk, cottage cheese, and yoghurt in your diet. For vitamin D, take a good amount of sunlight and add egg yolks, dairy products, and fatty fish in your diet.
Take Care of Back
You should sit with your back pushed to the back of the chair. Maintain some type of lower back support between you and the back of the chair.
Take a Break
If you work at PC for long hours, take regular breaks. Sitting for an extended period of time in one place is very harmful to health. So get up and move around after every 2 hours all through the day. Most doctors suggest leaving the desk every hour of the desk. A break of the 1-2 minute is enough. You may utilize this break to take a quick walk around the office. You may also stand up straight and stretch your body.
Consult an Orthopedic Specialist
Take action the moment you observe any kind of change in bone and joint health. This is important to avoid the problem from getting aggravated. Start by icing the affected area to reduce swelling. Cover it properly to compress and keep it intact. You may also place the area elevated to improve blood flow. Consult an orthopedic specialist as soon as you experience back pain or joint pain. Let the specialist know about any discomfort you face.
A specific piece of attire or footwear may be in vogue but not good for your orthopedic health. These may have bad impact joints and spines. Wear only comfortable clothes to free yourself from pain. High heels can hamper the natural position of your body. Choose comfortable footwear. It should not cramp your feet. Tight footwear can interfere with blood circulation and elasticity of muscles.