Neck, shoulder and back pain are becoming more and more popular. Even if you look around, you must have a friend or someone who is suffering from these symptoms. People who work in front of computers must have experienced tight shoulders, neck pain and shoulder blade pain.
In addition to sitting in a desk chair for a long time, sleeping face down regularly, using a pillow that is too high or too low, shaking your hair vigorously. Or using your neck and shoulders to clamp your smartphone. While talking business, etc., are all causes of neck, shoulder, and back pain. If this abnormal posture is not chang, the pain may become more severe and chronic (office syndrome) and develop into a disease that affects your personality, such as a protruding face or hunched shoulders.
Improper postures and behaviors can cause many health problems. Therefore, initially, we should take care of ourselves, adjust our postures and behaviors to be correct.
Correct posture
It may take some time to adjust the posture that we have been accustom to for a long time, but we must try to be mindful, try to sit with our back straight, body straight, สมัคร ufabet and may use a suitable chair or desk to help our posture to be in good shape. This is a very important initial solution.
– Bending over for a long time can cause neck degeneration at a young age: Nowadays, we often see people bending down to press their mobile phones or tablets, whether they are walking or sitting, especially the new generation who live with technology more. But did you know that each time we bend our neck, our cervical bones have to bear 6-7 times more weight and are at risk of cervical spine degeneration pressing on nerves? This behavior is not limit to bending down to press the mobile phone, but bending down to type, write, read books can also happen.
- Keep your neck straight, ears parallel to your shoulders, not protruding forward. Raise your mobile phone to eye level. Use your arm strength instead of bending your neck. You can relax from holding your mobile phone for a long time by placing one hand on the opposite ear and pulling your head in the same direction as the hand used to hold the ear, for example, your left hand holds your right ear and pulls it to the left. Count 1-30 and repeat on the other side.
– Adjust your typing posture and hold the mouse correctly: More than 80% of office workers type or hold the mouse incorrectly. They usually sit with a hunched back, tilt their hands up, or place their hands on the keyboard incorrectly.
- You should sit with your back straight and your neck straight. Adjust the computer monitor to be at eye level and place a pillow under your wrists when typing or holding the mouse to keep your wrists, arms, and elbows in a straight line.
Exercise
Exercises to help correct bad posture must consist of 2 parts:
– Stretching exercises will help reduce muscle tension and make your muscles more flexible.
– Exercise to increase muscle strength. Because if we stay in a bad posture for a long time, some muscle groups will be tense and some muscles will be weak, which will cause the efficiency of the tense muscle group to lose its resistance.
- Emphasis on exercising deep neck muscles and shoulder blade muscles: For office syndrome. Emphasis should be place on exercises to increase the strength of deep neck muscles and shoulder blade muscles, especially the inner shoulder blade muscles. Which will help reduce pain in the long term. Emphasis should be place on exercises to increase the strength of deep neck muscles. And shoulder blade muscles, especially the inner shoulder blade muscles. Which will help reduce pain in the long term.
- Reduce pain with over-the-counter medicines: If the pain is not severe, you can use over-the-counter medicines such as paracetamol, massage oil, or take muscle relaxants.
It is not only office workers who have the right to have office syndrome. But those who work from home also have the opportunity to receive it as well. Because it is a disease cause by doing the same behavior repeatedly for a long period of time, including housewives. Who have to do housework regularly who often find problems in the wrist area. No matter where you work, you should change your posture and not use the same hand for a long time.
Regardless of the job or type, you should take time to rest and exercise regularly to loosen the muscles. If you feel pain in the area you are working, reach forward, turn your palm down, make a fist, then grab the fist with your other hand and pull it towards you. This will help stretch your wrist to your elbow.