Exercise to stretch out the spine can reduce the risk of damage from prolonged sitting
user either to sit and work or stand and work , which is seen to be an optimal variation for any worker .
“ Ergonomics is important , so you must get your posture right when you ’ re sitting . The height of the desk , computer , and keyboard must be right , so that you ’ re not straining or over-reaching yourself ; when it ’ s too high or too low , that ’ s when you ’ ll get more stress in the neck and the back ,” said Dr Prem .
For those without ergonomic furniture , a variety of aides can be used both for the lumbar and cervical spine , the latter being the upper portion of the vertebral column . For example , Dr Prem recommends putting pillows under the knees when you have no choice but to sit down for a long period . Also , recliner chairs that can be opened up can be useful for promoting good bodily shape while seated .
Exercises can help too . People working from home often wake up in the morning feeling stiff and experiencing lingering pain from the previous day ’ s stress on the neck and back . Even before getting out of bed , exercises can be done to stretch out the spine , while others can be done any time .
“ Taking short breaks frequently from the sitting position and doing some light stretches on the back and the neck are quite useful in keeping your spine flexible and releasing some of the tension that builds up during the working day ,” said Dr Prem .
There are also advanced forms of physiotherapy , like aquatic physiotherapy that can be done in any swimming pool , although there are centres for doing this with professionals . It involves specific exercises done in a very gentle and effective way using water as the medium .
“ These are actually quite affective for a variety of spine problems . You can have traction in the neck to stretch out the spinal vertebrae , and the water relaxes the muscles and makes the traction more affective .
“ You can do a wider range of movements of the spine and limbs in the water . This is very useful for building up strength in a very safe and effective way ,” he added .
“ We ’ re encouraging everyone to take more frequent breaks from the sitting position , and I recommend what is called a water cooler break even at home . Every hour or two , get up , stand up , stretch yourself , and have a drink of water . Or just simply change your position . All of that could be very helpful to avoid a flare up of spine and muscular skeletal problems .” n
GlobalHealthAsiaPacific . com JUNE 2021
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