Are you experiencing back pain after a long hours of work in a laptop
Are you facing a severe back pain and neck pain by working in laptop for long hours? Due to the ongoing pandemic situation, government has advised the people to carry out their official work at home. So everyone is carrying out their official work at home. And they are working beyond their office regular timings. It is very difficult to sit in a place for a long time. The prolonged work time and improper sitting posture leads to the back and neck pain. In order to overcome the back pain problem, you have to follow a healthy food habits and regular workout. Here I will share you a exercises and some basic tips to get rid of these pain.
How to get rid of back pain and neck pain?
The key factors to get rid of back pain and neck pain are
- Proper Sitting posture
- Follow a regular 20 mins break between the works
- Follow healthy food habits and
- Do regular basic exercises
Sitting Posture
You would sit properly at your desk to work on a laptop at your office. But, are you sitting in the right posture at home and work?. The answer is NO. Most of us don't sit at a proper place and work. Most of the people are sitting in bed and do their official work. This practice creates a major impact on your body. It affects your health and causes back pain and neck pain.
Here are some tips on 'How to set up your work environment at home?'
1. System position
The lap position is one of the main criteria. Most of the people are keeping the laptop on their lap while using. If you are keeping the laptop on your lap then you might slouch your shoulders and strain your neck to look at the screen. By keeping the system on the table will help you to avoid slouching your shoulders and straining your neck to look at your screen. The system should be placed 20 to 25 inches away from your face.
2. Sitting position
You have to adjust your seat height to an appropriate level and sit close to your keyboard. You have to sit properly with lower back support and upper back support. The lower back needs additional support which can be provided by using a lumbar chair. Feet flat on a floor for leg and back support. Do a back stretching exercise and neck rotation exercise in between the work hours.
3. Use a separate keyboard and mouse
The usage of an external keyboard and mouse helps you to keep your wrists in a neutral position or straight while keying.
Exercise to overcome back and neck pain
The stretching and the core muscle strengthening exercise helps you to relieve the back pain. It reduces the chance of muscular stiffness and muscular injuries. It promotes flexibility and improves muscle performance. Read on the basic stretching exercises :
Neck Bending exercise
- Tilt your head to the side toward one shoulder
- Hold it for 20 to 30 seconds
- Now tilt your head to the other side toward your shoulder
- Repeat one or more times with each side
Neck Rotating exercise
- Turn your head to look over one shoulder
- Hold it for 20 to 30 seconds
- Now bring back your head to the original position
- Turn your head again to look over another shoulder
- Repeat one or more times with each side
Lumbar Ex-tensors exercise
- Lie on your back on the exercise mat/ bed
- Place your hands underneath the knee joint
- Bring the knee to chest
- Hold for 20 to 30 seconds
- Repeat with another leg
- Repeat this exercise one or more times
Trunk Rotation exercise
- Lie on your back with your knees bent
- Keep your feet flat on the floor
- With your knees together bring them to one side and make sure your feet also lie on the floor
- Hold for 3 - 5 seconds
- Now move back to the neutral position
- Repeat this on another side
- Repeat this exercise one or more times
Foods to be added to your diet to reduce the back pain
Healthy food habits are an important factor for the relief of back pain.Fruits and vegetables, which are rich in calcium and omega-3 fatty acids have to be included in your diet.
The vegetables are rich in proteins, vitamins, and calcium. The vegetables such as spinach, broccoli, ginger, and carrot have properties that help to strengthens bone health.
The Sea-foods have the natural properties for strengthening your spine. The fish has omega-3 fatty acids. The omega-3 fatty acid helps to promote bone and tissue health. The sea foods are rich in calcium and protein.
The lamb leg soup is rich in calcium and protein. The egg white, red meat, and country chicken have a good source of various vitamins, which are good for bone health.
Millet and grains are good sources of fiber. Finger millet (Ragi), which is a good source of calcium. Most of the doctor recommends adding finger millet in the diet. It also rich in magnesium and helps to reduce bone damage. Finger millet is essential to promote your bone health and gives relief to your back pain problem.
Dairy products are an essential source of calcium. The milk, curd, cheese, cottage cheese (paneer), and butter are high in calcium. These calcium-rich foods lower your back pain.
The herbs and spices also fight against inflammation. Turmeric, ginger, and cinnamon help to strengthen your bone health. The daily intake of turmeric milk helps you to reduce your back pain and also improves your immunity.
Final Note
Nowadays, back pain is the most common problem of any age. Proper exercise and healthy food habits help to ease the back pain problem. You have to take a regular 20 minutes to break while working in your system and doing a stretch exercise in between the works helps you to overcome the back pain. Exercise is the main remedy for back pain. 'Momovators' is always and forever to assist you in education, parenting, and fitness. In case you have queries on the above topic, please comment below.
This post have 2 Comment
For past 3 months I am having severe back pain and shoulder pain.the main problem is my sitting posture.. Thank you for the post.. I would follow the tips you have posted
ReplyTook me time to read all the comments, but I really enjoyed the article. It proved to be Very helpful to me and I am sure to all the commenters here! It’s always nice when you can not only be informed, but also entertained! Back pain relief
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