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WFH - Neck, Shoulder, back pain
Due to WFH I have been facing Neck, Shoulder and back pain on regular basis from last one year. I am using both laptop table and desktop table with chair for WFH.Please guide me how I can overcome of this pain while working from home.
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Chiropractic Mobilization will help.
Avoid bending in front. Postural Correction- Sit Tall, Walk Tall.
Extension Exercises x 15 times x twice daily.
Apply Hot Fomentation twice daily.
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Posture and ergonomic care assessment can be done online. I am doing these assessments online and adequate wxercises will be given
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consult me online
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Hello sir,
In Recent Days...... we are receiving so many Back Pain , Neck Pain, Shoulder Pain patients at your age,According to the Recent report, 45% of complainants were in the 21-30 age group, while 35% came from the 31-40 age group.
Yes I agree sitting posture, sitting chair, working table... everything plays a major role.,.... If you are in office ,will be sitting the same duration, the only difference between work from home and in office does a less mobility (movement) in your body just correct that one will get relief from pain.
all I can say is whenever you have time take a small break go for small walk ,don't be sit for long time without moving Sir,
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you can apply hot water bag 20 to 30 minutes with moderate temperature twice a day before going bed and after getting up from the bed in the morning it gives better relief from your soreness.
Health Tips
regular walking
basic aerobic activities
take small break in between
don't sit more than 20 minutes at a stretch.
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Advice you to check for calcium deficiency and take medicines accordingly, while on work take a break every 30-40mins.
Regular stretching and strengthening exercises will help, maintain proper posture while on work.
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Hy
Please try to do neck/back/ shoulder movements and mild stretches before you start yur work . Follow ergonomics at work place (ideal posture during work should be maintained to avoid overstrain) your monitor should be at yur eye level , if possible take back rest pillow and May sure yur hand or legs position should be devoid of unusual strain
In between working hours
Try to hav a walk atleast for 5-10mins
Once your done vth yur work
Take hot water bath and relax yur spine
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You should do neck and back stretching and strengthening exercises with proper guidance.
You should do walking.
You should take breaks in between your work for atleast 2 min for every half an hour.
Drink plenty of water and well.
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Dr. Jacob Roshan Mathew (PT)
Orthopedic Physiotherapist
21 yrs exp
Bangalore
Posture, breaks in between, exercises and aerobic activity like walking are all crucial. Even vitamins like D3 might be deficient.
You might need a clinic based treatment. However with current circumstances it might be worthwhile to try online consultation.
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