Portland Indian Community - PortlandIndian.com
| | |


Neck and back pain

Health & Lifestyle
Contributed by : Dr. Raj Pusuluri, PT, DPT
Add To My Favorite
Share With Your Friends

Neck and back pain are common issues for IT professionals who spend long hours working at computers. Here are some tips to help prevent and alleviate such discomfort:

### Ergonomics:

1. **Maintain Proper Posture:**
- Sit up straight with your back against the chair.
- Keep your shoulders relaxed and your elbows close to your body.
- Position your screen at eye level to avoid looking down or up for extended periods.

2. **Use Ergonomic Furniture:**
- Invest in a good quality, adjustable chair that supports the natural curve of your spine.
- Ensure your desk and chair are at the right height to prevent strain.

3. **Adjust Monitor Position:**
- Position your monitor directly in front of you at eye level.
- Use an adjustable stand if needed.

### Breaks and Stretching:

4. **Take Regular Breaks:**
- Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
- Stand up, stretch, and walk around every hour.

5. **Stretching Exercises:**
- Incorporate neck, shoulder, and back stretches into your routine.
- Gently tilt your head from side to side, roll your shoulders, and stretch your arms and fingers.

### Workspace Organization:

6. **Organize Your Workstation:**
- Arrange your desk essentials within easy reach to minimize excessive reaching and twisting.
- Use a document holder if you frequently refer to papers while typing.

### Computer Setup:

7. **Use Proper Equipment:**
- Invest in a good quality keyboard and mouse that provide proper support.
- Consider using a laptop stand and an external keyboard and mouse to avoid hunching over.

8. **Adjust Keyboard and Mouse:**
- Keep your keyboard and mouse close to you to avoid reaching.
- Use keyboard shortcuts to reduce mouse dependence.

### Lifestyle Changes:

9. **Stay Active:**
- Incorporate regular physical activity into your routine to strengthen your core and back muscles.
- Practice exercises that promote flexibility and mobility.

10. **Stay Hydrated:**
- Drink plenty of water to keep your discs hydrated and maintain spinal flexibility.

11. **Manage Stress:**
- Stress can contribute to muscle tension. Practice stress-reducing techniques such as deep breathing and meditation.

### Professional Help:

12. **Ergonomic Assessment:**
- Consider getting a professional ergonomic assessment of your workspace to ensure it is optimized for your comfort.

13. **Physical Therapy:**
- If you're experiencing persistent pain, consult with a physical therapist for personalized exercises and advice.

Remember, it's crucial to listen to your body and make adjustments accordingly. If you experience persistent pain, it's advisable to consult with a healthcare professional for further evaluation and guidance.

About Author
Physical Therapist and Health and wellness coach. I started a physical therapy clinic, www.hwypt.clinic serving Salem-Portland communities.
I am building a community focusing on Improving the Quality of life in various indoor/outdoor health-related activities for the India community in the Salem-Portland area.

Website: hwypt.clinic


Disclaimer: Please use this channel at your own discretion. These articles are contributed by our users. We are not responsible or liable for any problems related to the utilization of information of these articles.


View All Contributions

Post an Article
Notify Me of New Articles

Become A Featured Contributor
Add Your Blog | Add Recipe | Add Article

More Article by Dr. Raj Pusuluri, PT, DPT

Neck and back pain
View All Articles

Featured Contributors

Vasudha Sharma

Tahmina Watson

Ananya Kiran
Ananya Kiran

Shruti Sadolkar

Christine Dunbar

Rima Arora
Rima Arora

Darshan Goswami

Aayushi Manish

Dilip Saraf
Dilip Saraf

Latest Articles

Kamakhya Muzic Presents "Bajwa Shehnaai" Starrer Anuja Sahai, Music by Umesh Giri reaches 1 Million Views by Staff
Director Kapil Kaustubh Sharma hosted Birthday and Wrap Party with Margao Files starcast by Staff
Fun Exercises the Whole Family Can Enjoy by Anya Willis
Neck and back pain by Dr. Raj Pusuluri, PT, DPT
Akshay Kumar Gears up for Psycho Character in Mohit Suri and Rohit Shetty's Next by Staff
View All Articles