Tips For Neck And Back pain

Hello Friends! This is Dr. Deep Arya, Physiotherapist, practicing in Gurgaon and Delhi. I am pass out from Bangalore University.

So, today I am here to discuss about the care of neck and back. These days, majority of us instead of using our body, we are abusing it. So, we need to know the right way of doing things. As you know , prevention is always better than cure.

Let's talk about the office going people who are sitting on the desk from morning to evening. They take it for granted that they have only sitting job so that will only suffer from neck and back pain. It is a wrong attitude. So, let's see how to use laptop. Laptop has to be little down and it should not be in front as it will strain the neck. We should give support to our forearm on the table. If your forearm is not on the table, you are giving strain to your neck and shoulder. Use the external mouse. Whenever you are working, you should make sure that you are getting up at every 30-45 minutes to walk around.

Now let's talk about the 2nd position. How we are sitting on the chair, that is very important. If there is a gap between your back and the chair, it puts a strain on our middle back and lower back as well. So, we need to sit straight upright so that your back will be supported. Now, what should be the position of the feet? We need to use footrest under our table.

Let's talk about the smartphone. It is making our body hell. How to use it now?  We spend so much time on applications. Your neck is bent downwards whenever you are looking at your phone. We are putting load on the neck and the spine which is again the cause of headache, vertigo, cervical spondylosis. So to use it in the right way, rest your forearm on the table so as to minimize the bending of the neck. Those who are sitting in the car, we advise them to put a pillow so as to keep their arms in the resting mode.

Let's also talk about how to get up and how to lie down on the bed. You always have to remember the 3ws: whoever, wherever, whenever. One should get up and lie down by the side to minimize the strain on the neck and the back. Next thing is, how to carry our luggage or the laptop bag. We usually carry the bag on one side and that is giving strain at one side. So, we need to carry the bag on both the shoulders so as to distribute the weight.

Now let's talk about lifting the weight. How to lift the weight? We lift the things by bending our backs. So, the right way is to gradually go down by bending your knees and weight has to be as close to the body as possible and then slowly come up. The same thing needs to be done when you are putting it down. Now let's talk about those who have a standing job like teachers, advocates. A continuous load comes on their back and the legs. So, you need to divide the load. Bend one leg little and stand. Same way goes with another leg. You have to change your posture again and again. Try walking around for 10-15 mins.

Many of us have TV in our bedrooms and that is hung on the wall. We sit on the bed and watch the TV which is again an incorrect posture. So, you should always watch the TV while sitting in a chair to support your back. Also, use a footrest and sit straight. Give your body a break while watching TV. We have discussed various do's and don'ts that how to take care of your neck and back. I hope the video is useful for you and you will try to implement the things and I request you to share the same with your near and dears so that they can also get aware of the right postures. Thank You.