Mind your posture

If you are addicted to your phone and frequently take selfies, you may have a condition known as “selfie elbow.” Overuse of mobile phones causes this neuro-orthopaedic condition. Are you clinging to your laptop at length in an uncomfortable sitting position, lying in bed, or bending over it? Poor posture can cause back and joint pain.

The same goes for desktops if you work long hours in poorly-built chairs or seats without a footrest, armrest, headrest, or backrest to cushion your neck, spine, and other body parts. Thus, ankle and neck sprains, hip strains, bursitis, and other orthopaedic issues can limit your exercise.

Stuck to Screen

“Well, this is a modern malaise. Our affinity for screens is taking a huge toll on our bodies, spiking the number of cases with orthopaedic issues. Extra screen time, especially when combined with poor posture — think of hunched backs and craned necks — stresses muscles and ligaments. Textural neck syndrome can develop as a result, leading to severe neck pain, shoulder aches, and breathing difficulties. People are increasingly experiencing this condition due to their unhealthy habit of constantly staring down at any handheld device, particularly mobile phones, according to orthopaedist Dr Ramkinkar Jha.

The Woes of Sitting and Standing Still

Long hours of sedentary work or standing in one place may cause dry eyes, muscle tears, joint pains, varicose veins, bursitis, and so on.

Sitting hunched over puts a strain on the cervical spine (neck) and lumbar spine (lower back). Standing rigidly for long periods of time can also lead to back pain or spasms. Other areas severely affected include the legs and feet. Sitting for long stretches restricts blood flow and can induce varicose veins, swelling, and even blood clots. Standing also puts pressure on the lower limbs and feet, potentially causing pain, fatigue, and plantar fasciitis (inflammation in the sole of the foot).

Imperfect Posture

There are a variety of symptoms that should alert an individual to their unhealthy posture.

Rounded shoulders prove to be quite critical, as they could throw the spine out of alignment, causing grave pain.

Beware of your head thrusting forward, as this could strain neck muscles and cause headaches.

Uneven hips or lateral pelvic tilt are another indication of muscle imbalances and possible back problems.

Regular uneasiness or soreness in your neck, back, or shoulders is a red flag.

Therefore, by being a little mindful of one’s posture and taking steps to counteract the negative effects of our modern lifestyles, one can prevent these issues, thus keeping the body healthy and pain-free.

Selfie Elbows and Tech Necks

In the electronic age, with its evolution reaching 5G, one can’t avoid using widgets and machines. The outcome is often detrimental to health, causing inevitable conditions like selfie elbows and tech necks. “One must kick the bad habits by righting the wrong postures to adopt wholesome ways of living,” insists Dr. Hitesh Garg, head of orthopaedic spine surgery at Artemis Hospital Gurugram.

He lists out the keys to proper posture:

Avoid holding your phone in front of your face.

Prop it up on a stand or use a headset to keep your head in a neutral position.

Carrying your laptop to bed can invariably strain your neck and back.

Better use a laptop stand or work at a table.

Sit with your back straight and shoulders relaxed.

Adjust your chair height so that your feet are flat on the floor or touching the ground conveniently, and your knees are bent at a 90-degree angle.

Keep your elbows at a comfortable height on your desk.

Fixing these common culprits of human posture is crucial for leading a more sound and safer life.

Effortless Ergonomics

Workplace setups should be cosy enough to keep undue orthopaedic concerns at bay.

“A well-designed workspace makes a world of difference for your body. Compatible furnishings help de-stress the staff and drive their performance level. That’s ergonomics 101,” shares Dr. Garg.

According to Dr. Garg, it is important to work in an ergonomic workplace to avoid orthopaedic problems.

Opt for an ergonomic chair with adjustable height, lumbar support, and armrests.

Choose a desk with a height that allows your elbows to rest comfortably while typing.

Make sure you have enough space to move around and avoid awkward reaches.

If your chair doesn’t offer adequate leg support, a footrest can help maintain proper posture.

Position your monitor at eye level and an arm’s length away.

Yoga at work

Orthopaedic specialists call it a desk-friendly practice. The idea is to look for simple stretches and poses that target common problem-prone areas like the neck, back, and shoulders.

Here are some options:

Cat-cow: This gentle movement stretches the spine and improves flexibility.

Sink your back down towards the floor and simultaneously lift your head up while sticking your tailbone out to create a curve in your spine.

As you do this, breathe out deeply. Kneel on the floor and hold your hands in front of you, touching the ground.

Keep your hands shoulder-width apart, with your knees directly below your hips.

Inhale deeply while arching your lower back and raising your head, tilting your pelvis like a cow.

Downward-facing dog (modified): Stand with your hands shoulder-width apart on a wall, stretch your legs back, and lengthen your spine.

Chair cobra: Sit upright in your chair, reach your arms overhead, and gently arch your back.

Wall squats: Stand with your back against a wall and slowly slide down into a squat position. Hold for a few seconds and return to standing.

Orthopedic problems

Orthopaedic conditions can arise from overstretched screen time, erratic modern-day lifestyles, and hectic schedules.

Back pain Slouching while using laptops or tablets puts undue stress on the spine, leading to lower back pain.

Headaches Poor posture can strain neck muscles, triggering headaches.

Carpal tunnel syndrome Repetitive hand motions like typing or gaming can inflame nerves in the wrist, causing pain, numbness, and weakness.

Osteoarthritis Excess weight and less mobility, common in busy lifestyles, can accelerate joint wear and tear, leading to osteoarthritis.

Rotator cuff injuries Repetitive overhead motions or poor posture can damage the rotator cuff muscles in the shoulder.

The human body’s natural curative kit includes proper rest and light exercises, which may help solve initial problems.

For basic complaints like stiffness or mild aches, adequate rest and simple exercises can work wonders.

Get enough sleep (7-8 hours minimum) to allow your body to repair and recover.

Regular physical activity strengthens muscles and improves flexibility, subsiding pain and promoting excellent posture.

Workplace Stretches

Even in a busy office setting, a few simple solutions can be beneficial.

Neck rolls:

To loosen tight neck muscles, gently roll your head forward and backward in a circular motion.

Shoulder rolls:

To increase flexibility, roll your shoulders forward and backward a few times.

Arm circles:

To increase range of motion, make small circles with your arms, moving forward and backward.

Spinal twists:

Sit upright and gently twist your torso to one side; hold for a few seconds; then repeat the process on the other side.