We cannot think about a lifestyle without the computers! We need these smart machines at home and in the office. Computers do not only handle a large volume of data and information in the professional sphere, but also ensure a smooth work flow in the organizations. And we need computers at home for entertainment - music, movies, games and net surfing! But this form of modernization has increased the incidence of spine related problems. A survey suggests that 8 out of 10 computer users are going to suffer from back related issues at some point of time in their lives.
The neck and the lower back regions are more susceptible to injury because they are the areas of the spine with high mobility. Back pain can vary in intensity from a dull, constant ache to a sudden, sharp pain. It can be acute where its onset is sudden and last for few days to few weeks or it can be chronic where it last for more than 3 months.
Factors Which Cause Back Pain in Computer Users
- Postural Abnormalities: These include the wrong sitting postures and ergonomics. A wrong posture, like slouching, while sitting exaggerates your back's natural curves, leading to muscle fatigue and injury.
- Repetitive Stress Injuries: Repeating certain movements, particularly if you are using awkward body positioning, can put undue stran on the back muscles, leading to muscle injury or fatigue.
- Sedentary Lifestyle: Today's lifestyle and work life do not involve much physical activity, and this can increase your risk of back pain. Lack of exercise leads to conditions like muscle inflexibility (restricts the back's ability to move, bend, and rotate), weak back muscles (increases the load on the spine) and weak stomach muscles (increases the strain on the back).
Tips to Prevent Back Pain and Maintain Spine Health
- Use Proper Sitting Postures: While you are in a sitting position, most of your body weight is borne by the spine. When you sit for long hours in front of computers in bad posture, it exerts an undue stress on the spine. Make sure your back gets total support from a proper back rest. It would be wise to use ergonomically designed chairs, the back rest of which would match the shape of your spine. Don't droop or go for a hump back posture. You can also think of placing an additional cushion or a towel roll at your lower back and a butterfly pillow at the neck region. Adjust your chair height such that your feet are firmly supported by the floor (or a footrest) and your thighs are parallel to the ground. Your feet should support some of your body weight.
- Take Small Breaks: Static sitting postures for a prolonged period of time can cause fatigue to the back muscles and make them more susceptible to injuries. You can relax your stressed muscles by taking one minute off from your work after every 25 to 30 minutes. You can refer it as a micro break. Utilize this short time to perform neck stretches, neck rotations and deep breathing exercises. Take macro breaks for about 10 minutes after every 2 to 3 hours. Stand up and do lower back stretches. This would improve the body's circulation. You can go for a small walk at this time.
- Exercise Regularly: You can consider exercises as a medicine to cure your back related problems. Working at computers does not demand much physical activity, but the back muscles remain in constant action. Core stabilization exercises can strengthen and create a balance between the lower back and abdominal muscles. These exercises would help you to maintain an upright posture, and good alignment is necessary to prevent back pain. Exercises like abdominal floor crunches, hyperextensions, and some yoga and pilates postures help to strengthen the core. Swiss ball and bosu ball workouts are effective as well as joyful ways to strengthen the core. You can even use an exercise ball as your chair for at least 30 minutes once or twice a day. As exercise ball is not stable, your body needs to try to balance itself on it. This helps strengthen your core and forces proper spine alignment. Spine health can also be improved through swimming and aquatic exercises.
- Lose Weight: Back problems and pain are concerns for overweight or obese individuals. If you belong to these categories, then you would need to lose weight to prevent extra load on your lower back. Proper diet, exercises and an active lifestyle would allow you to shed off the excess weight.
- Rest: If you are already going through a phase of back pain, then take adequate rest. Body has its own healing mechanism and you need to allow it some time to recover. Time heals and rest prevents further stress. Most of the back pain gets reduced after a few days of rest. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, one should seek medical attention if a back pain is severe and if it does not subside within 3 days.
Back pain can get in the way of your mobility and hence, can affect your day to day routine and work. What would you opt for - preventing a back pain or curing it? Obviously, the former one is a smarter option! Make exercise a fun activity, include healthy foods in your diet and stay active to keep back pain at bay! These are your options since you cannot afford to disregard computers and the benefits which computerization has given to you - at home and in the office!
Nice Article
Excellent information.