A lifestyle with a lot of sitting and lying down, with very little to no exercise is called a sedentary or inactive lifestyle. Blame it on the pandemic or otherwise many people tend to sit in front of their computers for long hours without taking a break. This could lead to numerous health problems, including chronic diseases like obesity, and joint issues especially in the back, neck, spine which affects overall strength.
If our work involves long hours of sitting with limited breaks and we do not exercise to strengthen our muscles and condition our heart, our spinal structure can go for a toss. There is a genuine chance of developing cervical spondylitis with risk of disc damage, developing a stiff spine and strained sore shoulders. Even slouching is not recommended as it tends to stretch spinal ligaments beyond their capacity, and the improper posture can pressurise the spinal discs too causing bulging of the disc as there is wear and tear of the spine.
To prevent the condition, it is recommended to do moderate physical activity for up to 30 minutes every day. Work ergonomics can help avoid these problems.
• Sit straight with the lower back supported if one has long sitting hours.
• Ensure that the top of the computer screen is at the eye level.
• Use an incline, for paper work or reading. This can be simply made out of two registers at the back so that the angle changes by almost 45°. This can even help prevent cervical spondylitis, when long hours are spent craning the neck and looking down. This can also work for mobile use.
• Simple neck stretch can also help a lot. Sit looking straight and tilt the head slowly to one side, taking the ear toward the shoulder and then back up. Same to be repeated backwards and the other side. Make sure to feel the stretch and perform this daily for five minutes.
• Always sit in an upright position without slouching.
• Stretching the body is a major necessity. Stretch legs and arms every hour while working. When working at home, stretch hip flexors every evening/morning for five minutes per side. If possible, every hour or so stand up and take a two-minute stroll.
• Doing yoga anytime would be great. It keeps us both physiologically and psychologically healthy.
• Most important, get adequate sleep.
Need more advice or treatment? Many health care experts at antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our consultant: Mb: 9899700187
