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Photo: Murali Kumar

For relief You don’t have to rely on elaborate exercises all the time

The recent surge in the IT sector and the way the computers have taken over our lives indicate a clear signal that worse is in store. Bending over a laptop or on a PC for long hours, strains the back and sooner or later results in acute pain in the neck, shoulders and back.

Physiotherapist Arvinder says: “The number of youngsters, mostly in their twenties or at the most thirties, working all day through at desk tops are on the rise. Walking is the best exercise and it is also safe for all age groups. Walking backwards strengthens the muscles at the back. Similarly, reverse swimming is also very useful.”

We often hear mothers and teachers shouting: “Don’t slouch. Sit straight and watch your posture.” The emphasis on the importance of right posture is centuries old. The right posture for sitting, standing or walking largely depends on the task at hand.

Kunal Shah, an analyst developer, has his own funda on this. He manages to take time off even in the office to do stretching exercises. “I drink water frequently, which also gives me a reason to move around.”

Human body tends to work in positions, which are less physically demanding, whether they are correct or not. Considering this natural tendency coupled with busy schedules and hectic work environments, it is unlikely for one to keep in mind the postural correct positions.

Between a weight lifter and a person sitting at the desk for eight to 10 hours daily, the latter is prone to back aches. Sitting for a long period can be hard on your back than lying down, standing up, or even lifting (assuming you lift wisely)

Laments Amit Mishra, an IT recruiter: “I suffer from a nagging back pain and a non-ergonomic chair makes it worse. I spend more time nursing my back than concentrating on the work at hand”

“Maintaining right posture and moving around from time to time would alleviate the problem to some extent. One must go for spinal-strengthening exercises as the para-spinal muscles become lax leading to pain,” advises Satya Kumar, an orthopaedic. If you are wondering what is ergonomics? Well, it is the science of making one’s workplace safe and comfortable based on individual needs.

An ergonomically designed workstation, which can be readjusted and controlled as per requirement, will allow a computer user to work in a neutral, relaxed and ideal typing or working posture that will minimize the risk of developing any back-related problems.

“Reducing stress on the body and working in comfort helps increase productivity and profits. Why can’t the companies realise this and see that our workstations are user friendly?” wonders Smita, a computer analyst.

Rajan Arora of Godway Enterprises warns: “A proper chair should support your arms and shoulders to prevent any strain on the neck and the back. Most of our customers are becoming aware and choose comfort rather than style or price factor. The suffering lot come looking for mattresses which ease the pain.”

Stretching of the neck, wrist, arm and elbow and bending of the back are a few recommended exercised that can be done even at the workplace.

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