Most of us are working on computers - Desktop or laptop for long-duration i.e. 4-10 hours a day. More hours you work, more are the chances of getting neck pain or back pain if you are not sitting in the right posture.
Here are a few tips:
1. While sitting on the chair, Push your hips as far back as they can go in the chair.
2. Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.
3. Adjust the back of the chair to make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary.
4. Adjust the height of armrests (if fitted) so that your elbow is supported and shoulders are relaxed. If your armrests are causing trouble, remove them.
5. Adjust the center of computer screen directly in front of you, above your keyboard and adjust the angle (preferably perpendicular to the light source) to reduce glare on your eyes.
6. Position the top of the screen approximately 2-3” above seated eye level.
7. Sit at least an arm’s length away from the screen and then adjust the distance for your vision.
8. Position the documents directly in front of you, between the screen and the keyboard, using an in-line copy stand or with document holder positioned adjacent to the screen.
9. Place your telephone within easy reach. Use headsets and speakerphone to eliminate repeated moving to pick up the phone.
10. Take short 1-2 minute stretch breaks every 30-45 minutes.
11. Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.
Follow these tips and remain healthy and pain-free!
Sitting or standing slouched does not only look bad but also has a bad effect on your spine. If not addressed in time, bad posture can become a person’s second nature. Over time bad posture can change the natural curvature of your spine and lead to a number of health issues. Here are a few tips that could help:
1. Follow the structure of the chair -
We spend a lot of time on office chairs. A well-designed chair will follow ergonomic guidelines to support your body. However, this can help only if you sit on the chair properly. Distribute your weight evenly on the chair. Try to align your body to the center of the chair. To do this try keeping your ears, shoulder, and hips in a straight line. Alternate between sitting at the edge of your seat and against the backrest to relieve your back muscles.
2. Change Positions -
Though you can’t change your desk every few hours, you can change how you sit. Tiredness is one of the leading causes for slumping and bad posture. Thus, to maintain a good posture try changing positions frequently. Stretch every half hour or so. Getting up from your table and walking over to a colleague to tell them something instead of calling them can give your muscles a break.
3. Use posture-friendly props -
Along with ergonomic chairs, there are a number of other ergonomic props that could help maintain good posture. This includes footrests, pillows to support the lower back and lumbar back supports. These props can help ease the strain on the back muscles. Using a chair with an adjustable back is also a good idea. While walking, invest in bags and backpacks that are ergonomically designed to distribute their weight evenly over the entire back.
4. Exercise right -
Improved posture is one of the many benefits of regular exercise. Cardiovascular exercises such as walking, running, and swimming help condition the body and maintain a good balance. Exercises that strengthen the back muscles are also great for posture. These exercises support the muscles of the upper body and relieve stress on the back muscles.
5. Wear the right footwear -
Wear shoes that fit right and support the arches of your foot. This can help you maintain your balance and improve posture. Avoid wearing high heels for extended periods of time as they could have a negative effect on your center of gravity.
A significant number of people suffer from the adverse consequences of bad posture and yet do not alter the factors of their lives which cause them the problem. In fact, researchers believe that positioning your body poorly while standing, sitting, or during rest is a significant contributor to a whole host of back problems and other muscle and joint related issues. Good posture is essential for keeping fit, and if you have not paid attention to any of your posture problems, it's high time you did.
How poor posture is defined?
Poor posture is described as a situation where our spine is positioned irregularly, emphasizing the curves. This results in poor extended positioning that places stress on your vertebrae, muscles, and joints. Over time, this stress may severely weaken the very foundation of the body, and as a result, you may be plagued by a plethora of health problems.
Problems that arise from poor posture
Body pains and aches including upper or lower back pain, arm pain, and shoulder pain are widespread problems that arise from poor posture. Other possibilities include lower limb pain including hip and leg pain, ankle or knee pain, headaches and muscle fatigue, due to a buildup of the tension in the upper back, neck, and shoulders. A person who suffers from poor posture is seen to have symptoms such as rounded shoulders, hunchback, slouched structure, bent knees with head tilted forward.
Physiotherapy - A perfect cure for posture problems
A skilled physiotherapist can evaluate and diagnose your postural traits and help you grow a proper stance in which your back is straight, the chest is up and out, and your abdomen is perfectly tucked in.
A few strategies used by physiotherapists to improve poor posture are manual therapy and soft tissue massage, postural education and training, joint mobilization, pilates, and corrective exercises to improve flexibility and strength.
Exercises that can help
Specific physiotherapy posture exercises will help you develop proper posture. A few exercises that you can do every day are:
Walking or running every day too helps to correct posture. Standing tall and facing the world confidently indeed gives pleasure. Why wait? Reach out to a physiotherapist, and face the world with confidence.
Today’s lifestyle is full of stress, long commuting hours, staying back in office to meet that deadline. All this can lead to musculoskeletal problems. These top physiotherapist in Gurgaon, can help you with determining any kind of musculoskeletal problems as well as treatment. They can help you with the simplest of thing like posture correction to post surgery physio like in case of knee or hip replacement. They also help in treating as well as the training required for sports. Below is the list of Top 10 Physiotherapist in Gurgaon, you can refer in case you are suffering from any kind of muscle or joint injury, pain or discomfort.
1. Dr. Deep Arya
Consultation fees: ₹500
Dr. Deep has 21 years of practice and runs his own clinic as Arya Physiotherapy Clinic, Gurgaon. His clinics are very well equipped with high facilities and world class technology. His areas of specialization are general, orthopedic, neurology, geriatric, sports injuries and joint pain.
2. Dr. Rajesh Pal (PT)
BPTh/BPT, MPT - Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics), MBA - Hospital Management
Consultation fees: ₹500-600
Dr. Rajesh Pal has 18 years of experience at PAL Physiotherapy and GNH Hospital, Gurgaon. He is a trusted physiotherapist and a trusted name in Gurgaon. His areas of specialisation are backache related disorders and sport injuries.
3. Dr. Ranjana Arora
B.P.T, M.P.T(ORTHO), Certification In Gym Instructor & Prenatal & Post Natal
Consultation fees: ₹500
Dr. Ranjana is known for her hardwork and dedication for her patients. She has 16 years of experience and currently practices at Physioslimfit Wellness Centre.. Her areas of expertise are trauma injury, paralytic care, parkinson's disease and treating rheumatoid arthritis. She also specializes in Pain management, Aerobics, Gym Instruction and pre- post natal exercise.
4. Dr. Sachin Singh
BPT, Master of Hospital Administration
Consultation fees: ₹400-500
Dr. Sachin has 20 years of experience and is amongst the leading physiotherapist in Gurgaon. He is currently associated with Neurortho Physiotherapy Clinic, Gurgaon. He actively participates in various medical camps and specialises in dealing with back pain related issues like- slip disc and cervical spondylosis. He also take sessions on postural training and frozen shoulder in different corporate offices.
5. Dr. Gaurav Tyagi
BPT, MPT- Ortho
Consultation fees: ₹500
Dr. Tyagi has around 9 years of experience in treating various types of musculoskeletal pain, orthopaedic and neurological conditions. He also treats sports injuries, geriatric care and rehabilitation. He is currently working as a HOD of Physiotherapy and Rehabilitation in Anahat Multispeciality Hospital, Gurgaon and was previously associated with some of the reputed hospitals like Brij Medical Center, Nu Tech Mediworld and Qi Spine.
6. Dr. Pallavi Jain
BPTh/BPT, MPT - Physiotherapy
Consultation fees: ₹900
Dr. Pallavi Jain has 7 years of experience as a physiotherapist in Gurgaon. She currently practices at W Pratiksha Hospital. Other than being a physiotherapist, she is a certified Mat Pilates Level 1 Instructor. Sh also has hands on experiment on treating cases of trauma injury, paralytic care, parkinson's disease and rheumatoid arthritis.
7. Dr. Yogyata Gandhi (PT)
Antenatal and Postnatal Fitness Instructor, CSPT, BPTh/BPT, Certification in Lactation
Consultation fees: ₹400 - 600
Dr. Yogyata Gandhi is a consultant physiotherapist who is associated with paras hospital Gurgaon. She has 10 years of experience in this field and specialises as sports and musculoskeletal physiotherapist and antenatal physiotherapist. She is a certified pregnancy yoga and fitness expert and runs her own prenatal yoga classes in association with gynecologists.
8. Dr. Geyata Shrivastava
Consultation fees: ₹200
Dr. Geyata is a well known physiotherapist, with 9 years of experience and practices at Dr. Geyata Shrivastava clinic. Her clinic is known for using the best and latest technology in machines for treating any pain and bone related ailments. Areas of specialization are general, orthopedic, neurology, geriatric, sports injuries and joint pain.
9. Dr. Neha Mittal
Consultation fees: ₹600
Dr. Neha is currently affiliated with Mayom Hospital, Gurgaon. She has 11 years of experience as physiotherapist. She is expert in treating some very rare critical and challenging cases. She is a certified Kinesio Taping Therapist, qualified Mulligan mobilization practitioner and Thera Band Trainer. Her rares of experiment are treatment of Orthopedic, Post-Surgical, Neurological, Pediatric, Gynecological, Cardiopulmonary, Sports Physiotherapy, Lifestyle and Obesity conditions.
10. Dr. Neetu Rathi (PT)
MPTh/MPT - Neurological Physiotherapy, BPTh/BPT
Consultation fees: ₹500
Dr. Neetu other than being a physiotherapist, she is a certified in different procedures like clinical dry needling, workplace ergonomics, kinesio taping (CKTT), mulligans manual mobilization therapist, cupping and manual therapy and pilates. Her areas of interest are treating cases with low back pain, knee pain and neck pain, antenatal and postnatal cases, ACL Reconstruction Rehabilitation, Paralysis, Neuro Physiotherapy and Sports Injury.