Let’s Work On WFH Aches And Pains

How many of you have developed pain in the neck, shoulders, back, fingers or legs or feel that the existing pain has worsened??

We are not alone (these words seem to have become universal).

WFH injuries related to aches and sprains have significantly increased with neck and backaches among the chief complaints.?

The not-so-ideal work desk is one of the reasons, another is poor posture and then again, you being too lazy to move around. We all know what the problem is so no more wasting time on it. Let’s get to the solution…

Tips to reduce the aches and pain of WFH

I While you are at your work desk

• Use a comfortable chair with back support, and throw in some cushions.?
• Don’t sit up straight, recline your back by 15-20 degrees.
• Keep your arms resting on a wrist pad when using the keyboard
• Keep your feet on a stool
• Keep frequently used items within easy reach to prevent overstretching
• Move and change your posture often
• Spend 1-2 minutes standing or walking, and take a break every 45-60 minutes before tension builds up (set up an hourly alarm)

II Do these 3-minute exercises a few times a day

• Rotate your neck- Slowly nod your head down until you feel a gentle stretch at the base of the neck, then up to look at the ceiling. Next, turn your head side to side in a slow-motion "no" gesture. Finish with a few gentle, circular rotations, as if you're drawing a circle with your chin.?
• Squeeze your shoulders- Press your shoulder blades toward the middle of your back. Hold the motion for a few seconds.?
• Extend your spine- Stand up and lean back, forming an arch with your back for 15 or 20 seconds.?
• Work your wrists & fingers- Stretch your palms, fingers, close them, open them. Rotate your wrists
• Stretch your legs- Sit up with your back supported & stretch your legs, feet, wiggle your toes.

III Mind your breath

Breathing properly leads to relaxation of the body and the muscles in the mid and lower back. All you need to do is to concentrate on your breathing.?

• Inhale and try bringing your navel towards your spine and then exhale.?
• Alternate between normal and deep breaths a few times.?
• Add a slight pause or breath retention after each inhales and exhales.
• Keeping your mouth closed, make a loud humming sound while you breathe in and out.

IV Meditate

Don’t get scared. It’s just 5 minutes of relaxation while you sit in a comfortable position or lie down on your back. Close your eyes and focus on something beautiful. It doesn’t matter if you have wavering thoughts, try to take away your focus from the thought to something beautiful that adds to your peace.

Listen to this calming music while you relax.?

V Maintain healthy habits

• Eat nutrient-rich food
• Drink atleast 6-8 glasses of water
• 20 minutes of moderate exercise 4-6 days a week
• Spend some me-time with yourself

While doing whatever it is you are doing, don’t forget to enjoy it.?

Have fun, find your happy place :)