One and a half years after the spread of the Covid-19 pandemic, working from home has become a commonplace for many workers, who believe it is a factor that exacerbates back pain and back pain.
A study was conducted by Italian researchers and published in International Journal of Environmental Research and Public Health The survey found that 23.5% of remote workers complained of neck pain and 41% of back pain.
Other scientific studies conducted by Saudi Arabian scientists have shown that the prevalence of low back pain during isolation has increased: among the survey participants, the prevalence of low back pain rose from 38.8% to 43.8%.
“Back pain is the most common complaint of social isolation. It is related to changes in the work environment and improvisation in the office at home,” said an exercise physiologist, clinical neuroscientist and health management expert at Campinas State University (UNICamp). The therapist Jeslyn Rosana Costa emphasized.
The most common complaints are cervical spine (neck and neck) and lower back pain, which may or may not spread to the arms and legs. Although less common, there are also reports of discomfort in the back area between the shoulder blades.
This discomfort is usually caused by a combination of habits that impair posture, such as using a computer or mobile phone to stay in the same position for several hours, sitting in the wrong position, and leaning your head forward for a long time. Relieving pain requires adjusting the workstation and paying attention to the situation, especially when using electronic devices.
“Each effort without compensation increases load and injury. Generally speaking, these bruises are musculoskeletal, and they overburden the joints or muscles precisely because it requires a lot of this structure,” said a sports physiologist at the Federal University of Sao Paulo. Diego Let de Barros explained. Paul. Director of Paulo (Unifesp) and DLB Assportiva.
According to experts, it is necessary to make ergonomic adjustments in the workplace to prevent or reduce pain. In addition to maintaining the correct posture, use appropriate office supplies such as laptop stands, keyboards and mice, and height-adjustable chairs. For other instructions, see below:
- Always keep your spine upright, aligned and supported on the back of the chair
- The lower back and hips should also rest on the backrest; avoid pushing this part of the body forward
- If you have difficulty leaning on the chair with your lower back, use a small pillow to prevent it from being unsupported
- Always keep your neck in line with the rest of your body, and don’t tilt your head forward. To do this, place the computer in the center of the screen at the same level as the line of sight.If you don’t have a laptop stand, please use stacked books as a laptop base
- The chair should be at the ideal height with the knees bent at a 90 degree angle
- Place your feet completely on the floor. If necessary, you can use a chair or stand.
- Keep your body close to the workbench to avoid bending your spine, shoulders or neck
- Keep your forearms at a 90-degree angle and keep your elbows straight with your torso and wrists.
- Take a break from the task every half an hour or an hour
Treatment or treatment
If pain or discomfort persists even after comfortable adjustments, it is recommended to consult an orthopedic or physical therapist. “The ideal is to do preventive work. If there are already identified lesions, then individualized treatment is necessary,” Barros emphasized.
To relieve discomfort, physical therapists usually perform stretching exercises and strengthening exercises. RPG (Global Posture Reeducation) courses can also be recommended to improve posture and body alignment.
Myofascial release technique [manobras para relaxar os músculos] Manual therapy can complement the treatment,” Costa said.
If there is no early intervention, the pain will develop into a chronic disease, requiring more complex treatment. In some cases, prolonged physical therapy or surgery is required.