Today, in parallel with the service and information sector developments, the way they work has undergone a tremendous change. Of course, with this change, some new occupational diseases and health problems emerged. For example, headaches and body aches have almost become an unpleasant routine of life for those who have to work in front of the computer for extended periods. Here are the causes of headaches and body pains experienced by desk employees and methods to prevent them!
Mutual Pains that Workers at Desk Jobs Have
According to health experts; Spending long hours sitting in certain positions frequently causes an imbalance in the mechanisms that ensure our movement system's integrity. Problems that occur in such situations affect many parts of our body, from the neck to the feet. Those working at the computer; may experience severe pain in the neck, back, waist, wrist, and elbows, as they continuously have to look at a specific area.
Attention to Neck Pain!
Neck straightening is one of the most common problems in people who work at computers for long hours during the day. Neck straightening, which can be explained as the decrease in cervical lordosis in the neck, the natural curve that should be, causes severe neck pain in the person.
If you are experiencing pain, especially in your neck area, you should consult with a specialist as soon as possible. You can regularly apply physical therapy movements, such as pilates or yoga, that your doctor will recommend to relieve your neck pain and even stop straightening. Otherwise, keep in mind that the neck straightening you experience today is very likely to turn into a neck hernia.
The desk working system can cause flattening or neck hernia in the neck area and severe spine problems. Sitting for long periods in a not suitable position for the body can cause strain in the lumbar region and decrease the curves in the spine.
Flatback syndrome, which occurs due to the slope's deterioration in question, causes chronic pain in the back region due to the spine. As a result, the person may complain of a constant pain that starts from the neck and goes down to the waist. Of course, this long-term pain will affect a person's quality of life and negatively affect work performance and psychological state.
Pain in Wrists and Fingers
One of the negative aspects of working at the computer for long hours is the wrist and elbow pain caused by the keyboard's constant use. The compression of the median nerve and the tendons that enable our fingers to move in the wrists is a common situation in desk workers. Such a squeeze causes numbness as well as pain in the wrist and fingers. This squeeze, which causes pain, especially at night, affects the person's quality of life very badly.
Pain Due to Weakness of Muscles
Another drawback of sitting at a desk for long periods is that our body muscles become weak. Because sitting continually changes the way our muscles are loaded and weakens them. Besides, staying in a sitting position for long hours causes adverse effects on the back leg muscles and sharp back pain over time. It is observed that the clinical picture deepens with severe pain complaints as a result of a weakening of the muscles in the waist, hips, and knees, especially in the lower part of the body.
Prevention Methods for Complaints Caused by Desk Jobs
Of course, you can take some measures to avoid these pains. If you do not want both your quality of life and your health to deteriorate, you can make some arrangements in your office and life as soon as possible.
Organize the Work Environment
The most important way to prevent these complaints caused by working at the desk for long hours is to regulate some environmental conditions in the working environment. First of all, you should choose the seat according to your dimensions and support it in the necessary ways.
For example, if your waist is gaping when you sit on the seat, you should support your waist with lumbar support. Likewise, if you choose more seats with suspension, you can adjust the height and change the loading area.
Attention to the 45 Minute Rule!
Always try to limit the length of time you sit while working. For example, you can modify your maximum sitting time to 45 minutes in a session. You can also apply relaxation exercises to prevent tension or contraction in the muscles and make a profound contribution to your body health.
Include Exercises In Your Life
Another measure that can be taken to prevent and eliminate pain is to exercise regularly. Especially with exercises such as pilates and yoga, you can strengthen your back, neck, and waist muscles and prevent problems such as flattening or hernia before they occur. Besides, against pain in the wrists or tendon complaints, you can pay attention to work without bending the wrist as much as possible and do exercises with a rubber ball.