Simple steps to take pain out of office work
Print Edition
STIFF neck, sore back and numb appendages are common complaints among desk-bound office workers. Keeping the body in one position for too long is often the root cause behind such ailments. To stay limber and loose, doctors recommend maintaining a healthy, relaxed posture while also making time for light exercise throughout the day.
"Neck stiffness happens often among young people nowadays, as many spend eight hours a day sitting at a computer desk," says Dr Tang Weizhong, chief physician of the Orthopedics and Traumatology Department at Yueyang Hospital, an institution attached to Shanghai University of Traditional Chinese Medicine.
And since most computer screens are located below the normal line of sight, office workers often spend much of the day bending their necks. This puts pressure on the cervical vertebrae (the vertebrae located in the neck) and the intervertebral discs that support them. When the neck is bent habitually, muscle strain can occur — in addition to other, more debilitating ailments.
“Blood cannot flow smoothly (when) the tensed muscle is strained," says Tang. "Patients may only suffer slight pain and numbness at first, but this may turn into more serious strain problems, like herniation of the cervical discs, if the bad habits persist."
One way to relieve neck problems is to change position often. Tang suggests exercising the neck by turning the head back and forth, up and down, every 30 to 45 minutes. Also, many could benefit from elevating their computer screen to eye-level with a stack of books, while also moving their keyboard off the desk and onto a lower keyboard tray.
Whole body problem
Sedentary habits at work can lead to pains elsewhere as well, including the lower back, according to Tang. A common complaint in this region is numbness caused by sciatic nerve inflammation. When people sit for too long, they could be cutting off blood flow to this major nerve, causing uncomfortable numbing sensations in the pelvis, lumbar vertebrae, legs and feet.
Poor sitting habits can also have a negative impact on bone growth, metabolism and blood production. Some men may develop prostatitis and kidney problems.
To promote good spine posture, doctors recommend sitting in an upright position on no more than one-third of one's chair. Generally, the more surface area a seated individual occupies, the more pressure they exert on their nerves and circulatory system.
In addition, standing up and talking short distances after sitting for 30 minutes is encouraged. While moving your legs, take the opportunity to stretch you limbs and twist your waist. Do not stand up suddenly after sitting for more than an hour. It's better to stand up slowly in this case, twist your waist slowly, and gently massage the lower back.
Using a mouse can lead to myriad problems in the hands of young computer users. Many suffers of "mouse hand" report numbness, soreness and swelling in the wrists, in addition to spasms. In some cases, intensive mouse use can lead to similar symptoms all the way up in the shoulders and neck.
Long-term mouse use exerts pressure on the wrists. Repeated pressure and rubbing may damage the nerves and blood vessels and arouse related numbness and pain. In addition, many people hold their mouse in a way that keeps the shoulder in an unnatural position, which may affect the muscles and nerves there as well.
Relaxing and stretching your wrists after each hour of mouse operation can help ease aches and pains. You can work your hands by first clenching them into a fist, then extending your fingers as wide as they will go. Finger massages can be another way to seek relief.
In most cases, a mouse that is placed too high or too far away can lead to discomfort in the wrist or shoulder respectively. Keeping your mouse close and low is advised. Ideally, your upper arm should form less than a 45-degree angle with your body when you're using your mouse and keyboard. If it is difficult to relocate these items, try raising your chair instead.
If pains and stiff muscles persist for more than a month after taking the steps listed above, Tan suggests seeking attention from a doctor. In addition to offering tailored advice, a doctor can also offer help for symptoms through acupuncture and massage.
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