Muscular And Postural Problems Faced By Working Professionals During Covid. Improve Lifestyle Through These Methods

Physical activity and exercise is the best possible measure to tackle musculoskeletal issues, and exercising even for short intervals can help to relieve muscle strain, muscle tension, improve muscle activity, and blood circulation.

A woman works from home. Representational Picture (AFP)

The outbreak of Covid-19 has altered the course of our lives killing lakhs of people already and being recognized as a global 'pandemic'. Taking into consideration the current state of affairs, most of the major gatherings and events have been cancelled. In order to contain the spread of the pandemic, most of the offices and IT companies were shut and working professionals asked to work from their respective places. In the dawn of this new normal and alternate working pattern, there has been a drastic change impacting our lifestyle. ALSO READ: Sonu Sood Meets Maharashtra CM Uddhav Thackeray At Matoshree After Sena MP Raut's 'Mahatma' Jibe On Actor Postural issues at work While working at the comfort of their homes, the major concern is related to posture. When the postural demands surpass the capabilities of the muscles of the individual, then they become more prone to the development of musculoskeletal disorders, common aches, and pains. Sustained use of mobile phones, desktops, and laptops along with a lack of arm support and repetitive finger movements as while typing, and the bent neck position causing repetitive load on the muscles and ultimately reflects as shoulder, neck or arm pain. The variety of pains and symptoms related to mobile and laptop use while working are dependent on the neck posture, the position of the body, the duration of use, and the frequency of its usage. Adding on to the problem of posture is the sedentary lifestyle in these individuals with little or no activities. A sedentary lifestyle increases the number of obese people and hence contributes to other issues including hypertension, diabetes, and cardiac problems. The absence of physical activity leads to deconditioning of the muscles that ultimately further elevates the harmful effects of bad posture caused by working on computers and mobile phones by increasing muscular imbalance. This problem of low back pain due to this postural influence not only reflects as physical pain but also affects the psychological well- being and causes stress, anxiety, and depression. Longer working hours contribute to an increased risk of low back pain. Prolonged sitting and lack of physical activity further increases the risk of low back pain and decreased job satisfaction along with the increased feeling of tiredness and fatigue. Alongside, reduction of socialization is also a contributing factor towards an increase in anxiety and depression that can be the factor which may reflect as neck or back pain. How to manage problems associated with inactivity in this lockdown? During the lockdown period when you need to work for extended hours from your home, utmost care needs to be taken to make yourself as active as possible.

1. Physical activity and exercise is the best possible measure for the prevention and treatment of these musculoskeletal issues that lead to several pains. In this sedentary lifestyle, the need of the hour is to increase the level of physical activity and engage in exercise routines that can promote overall well- being and counter the negative effects of postural stresses.
2. The concept of micro-breaks needs to be introduced in the work time thus maintaining a work activity balance. Microbreaks include providing appropriate rest to the constantly working muscles after every one hour by getting up and moving around 50 steps. This must be followed by general neck and back movements that ease off the major muscles thus conditioning you up for the next one hour of activity and preventing back pain, neck pain, and mental health complications. Exercising even for short intervals will help to relieve muscle strain, muscle tension, improve muscle activity, and blood circulation. It helps you remain connected to your family and improves mental health issues prevailing due to a lack of social interaction in the lockdown period.
3.  The best posture to use while sitting and working on the laptop is holding the neck straight with forearms supported. When using mobile phone care should be taken that both the hands should be used and fingers should be used for typing rather than the thumb. Furthermore, this position should not be used for long intervals. Sedentary employees are more at risk of musculoskeletal disorders and occupational hazards such as mental health issues and back pain.
4. Regularly engaging in physical activities helps in the reduction of blood pressure, reducing risk factors for cardiovascular diseases, managing body weight, stroke, cancers, and type 2 diabetes. Furthermore, it helps in improving muscle strength, balance, physical fitness, bone density, and balance.
5. It is a bit challenging to be completely active during the lockdown period due to a lack of opportunities to be physically active but still, some physical activity is better than being completely inactive. So, it is very important to pre-plan each day to fetch the maximum benefits. If you are not accustomed to an exercise routine then start with a lower intensity session and progress gradually.

About the writer: Dr. Nitin Kumar Arora is a consultant physiotherapist (BPT, MPT, DNHE) Disclaimer: The opinions, beliefs and views expressed by the various authors and forum participants on this website are personal and do not reflect the opinions, beliefs and views of ABP News Network Pvt Ltd.