Pay attention to this advice to maintain a strong spine!
A sedentary office lifestyle is harmful to many parts of our body, especially the spine. And then if you are a new mother the adverse effects of office life are quite severe. The hormonal changes that are experienced before birth cause muscles to loosen. Carrying the baby constantly also causes lower back, neck and arm pain. When office life is added to the situation orthopedic problems become inevitable. Acibadem International Hospital Orthopedics and Traumatology Specialist Assoc. Prof. Dr. Mehmet Uğur Özbaydar gave information about the orthopedic problems most frequently experienced by office workers and things to be careful of.
Repeated movements cause spine problems
Office life is a requirement for many of us. Sitting in the same position for extended periods of time and repetitive movements like using a keyboard and a mouse can cause health problems in your spine. People who spend an average of 10 hours in front of the computer are most definitely at risk because sitting in the same position for more than 4 hours in a day is harmful to your spine.
Stress and depression increase pain
Inactivity causes muscles to weaken, posture to deteriorate and muscle spasms as a result. Weakening muscles also prepare the setting for hernias. Also repetitive movements like mouse or keyboard use cause damage in the wrist, arm and should tendons and cause pinched nerves. This type of movement causes serious damage and numbness. When factors like difficult working conditions, stress, traffic and depression are added to office life problems begin in your spine no matter what age you are.
More problems are experienced by office workers who have recently had a baby
Orthopedic problems are more frequent in working mothers who have small babies. The hormonal changes that take place before birth cause muscles to loosen. This causes women to strain muscles more easily during repetitive movements. Although babies gain weight gradually to begin with they start to gain weight quite rapidly as time goes by. Carrying babies in your arms constantly puts strain on the lower back, neck and arm. When the daytime office routine is added to this, orthopedic problems become inevitable. In order for new mothers to avoid this problem they must especially get help with the baby’s care and exercise 2-3 times a week. Losing the excess weight within 6 months will minimize orthopedic problems.
The first rule of treatment is to improve the conditions
Conditions must be improved to prevent office workers from having orthopedic problems. Unless conditions are improved it is difficult to achieve any results with treatment. After the working conditions have been improved, problems are more easily resolved with physical therapy, orthopedic products or medication. In rare situations where these measures are not sufficient surgical procedures have to be resorted to.
SPECIAL RECOMMENDATIONS FOR A HEALTHY SPINE
- Stand up every half hour; If you work in an office, stand up from your seat every half hour, walk and exercise. Movements that stretch your lower back, neck and back are effective for your spinal health.
- Walk for half an hour every day. However, keep in mind that this exercise is not effective if you are inactive throughout the day. Therefore, do your exercises and make sure you do not sit for more than a total of 4 hours in a day.
- Choose your chair and table carefully; In order for a chair to be fully positioned on the floor it must have 5 legs. Your table should be at elbow level when you are seated. Your chair should support your back completely. The angle of your legs and hip should be 90 degrees.
- Adjust the computer screen level correctly; The screen should be at eye level. The keyboard should be positioned so that your wrists are not pushed up but straight. Your wrists should touch the table.
- Do some of your office work while standing; Talk on the telephone while standing, walk over and speak to a workmate in person rather than sending them an e-mail. Do not use the elevator at your workplace.
- Do not go through your whole work day without any exercises; Exercise for 45 minutes 2-3 times a week. Increase your active times outside of the office. Do not drive to close distances and if you use public transportation get off a few stops early.