IT IS POSSIBLE TO RELIEVE YOUR SPINE, WHICH BEARS ALL THE BURDEN OF STANDING OR SITTING IN THE OFFICE OR AT HOME WHILE WORKING!
WITH A SMALL CHANGE IN YOUR LIFESTYLE, YOU CAN PROTECT YOUR SPINE HEALTH AND GET RID OF YOUR BACK AND NECK PAIN.
Recent studies show that the incidence of low back, back and neck pain is higher in people who work at a desk than in those who stand all day. The most important reason for this is that the load on the spine is higher in a sitting position than in a standing position. The fact that the muscle and joint group around the spine is weaker in people who work sitting is also among the reasons. All studies indicate that back pain is caused by occupational, genetic and psychosocial factors. Women experience more pain than men. It is important to take precautions before the onset of pain.
CORRECT YOUR SITTING POSITION
Improper sitting positions are one of the most important reasons triggering low back pain. In order to sit correctly, the height of the chair should be adjusted according to the height, the abdominal muscles should be tense while sitting, the knees should form a 90-degree angle when the feet touch the floor while sitting, and the back of the chair should support the lumbar hollow. If the back slope of the chair is not sufficient, special cushions can be used to support the lumbar hollow. It is not possible to sit upright for a long time without supporting the lumbar socket. When the lumbar muscles tire, the lumbar socket first flattens with outward movement and the hump of the back spine increases. This puts too much strain on the spine and discs and increases pain.
AVOID SUDDEN AND REVERSE MOVEMENTS
Lifting a load in an inappropriate position is one of the most common sudden and awkward movements. Regardless of the weight; when lifting a load from the floor, bending forward, not bending forward, bending the knees and squatting prevents excessive load on the waist. While sitting, turning from the waist to the back without changing the sitting position to pick up an object standing on the floor behind the chair or to pick up an item from the back seat in the car is shown among the most important causes of herniated discs.
CHOOSE YOUR SHOES RIGHT
This article is particularly relevant for women, because shoes with high heels or flat shoes (without heels) put a lot of strain on the lumbar region. A medium-height heel is ideal for the lordosis of the lower back. In addition, hard-soled shoes also cause an increase in low back pain because they do not have shock absorption properties. Preferring soft-soled, comfortable shoes helps prevent low back pain.
EXERCISE REGULARLY
People who work sitting for long periods of time weaken their lower back and back muscles, inviting pain. In order to prevent these pains, it is recommended to do lumbar muscle strengthening exercises or swimming for one hour at least twice a week. Because these exercises increase the flexibility of the spine.
PROTECT FROM AIR CONDITIONING AND VENTILATION
Fibromyalgia (soft tissue rheumatism) is one of the most important causes of back and neck pain. Today’s stressful working environments cause an increase in fibromyalgia-related pain. These pains are especially triggered by direct air blowing from air conditioning or ventilation to the back and neck area. In order to prevent severe pain, care should be taken not to be exposed to direct air conditioning breeze, especially in the office environment.
THE PILLAR OF THE BODY SPINE
As a mechanical structure, the spine has three main functions: transferring load, allowing movement and protecting the spinal nerve. Composed of 7 cervical, 12 dorsal, 5 lumbar, sacral and coccygeal vertebrae, the spine is straight when viewed from the front and has a physiological curve when viewed from the side. Since these curves, which represent the hollow in the neck, the hump in the back and the hollow in the waist, are interrelated, a problem in one of them affects the other. The absorption and distribution of the loads on the spine and the smooth movement of the spine are provided by the cushions between the spinal bones, which we call 23 discs. The vertebrae are interlocked by joints called facet joints, and the spine is stabilized by muscles and ligaments.
BONE LOSS CAUSES PAIN
Another important factor that increases back pain is bone resorption with advancing age. Bone calcium mass in the body reaches its maximum level until the age of 30-35. After a certain age, the amount of bone calcium decreases continuously. This decrease accelerates especially in women after menopause due to hormonal reasons. People younger than 35 years of age should consume calcium-containing foods (milk and dairy products) in their daily diet to reduce the risk of osteoporosis in the future and to minimize bone calcium loss in people over 35 years of age.
It is possible to get rid of all pain with simple precautions in the areas where we work.
The height of desktop computers should be adjusted so that the top edge of the monitor is at eye level. This simple measure helps to reduce neck pain. It is also beneficial to use an adjustable chair with lumbar support.