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Office Goers Care

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Most of the time in a day we spend our time in office/work place. Sometimes we spend in office more than in home. Due to modernization and technology advancement , the nature of job changed, most of us have computer o desk based jobs which requires long periods of sitting in wrong postures. All sectors is affecting from wrong positions and postures which range from health care, software to heavy industrial jobs. Work related musculoskeletal disorders is rising in number which affects the physical and mental health of the individual. 60 -80 percent of sick leaves are due to MSD.

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Why is it happening

  • Extended periods of sitting in wrong posture
  • Sudden lifting, twisting
  • Repetitive works which puts extra load on the muscles, ligaments, joints
  • Lack of health knowledge
  • Inadequate training on ergonomics
  • Lack of physical fitness
  • Individual risk factors like HTN, DM, OBESITY
  • Increased stress levels due to work

Common Problems of Office Goers

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Pain

Neck Pain

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Most cases of the neck pain have a postural component as a part of underlying impairment. Good posture is when the ears are positioned directly above the shoulders with the chest open and shoulders back. In this position stress is minimized on the neck as weight of the head neutrally balanced on the spine But in the desk jobs, mostly while working the neck slants forward placing the head further infront of the shoulders rather than above which puts increased stress on the cer4vical spine. Every inch of forward position will place additional 10lbs of weight on the neck.

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What will happen from this posture?

  • Puts extra weight on the neck
  • Overstretch the posterior ligaments
  • Tight muscles in neck
  • Muscle imbalance
  • Increased pressure on the disc
  • Compress the nerves
  • Cause pain, numbness, decreased ROM
  • Headache, Dizziness, Shoulder pain back pain
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How to fix it

  • Take a walk for every half an hour for 1min
  • Avoid sitting for long time
  • Do some exercises in between, simple exercises to change posture
  • Ergonomic modifications

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Back Pain

Low Back Pain

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80% of the back pain cases are mechanical in origin and mostly the source of pain is from muscles and ligaments.Most of the time in a day we are sitting for long time, like office, car, while watching TV, movies, chatting with friends and even while sleeping, all these times our postures are not maintaining properly, due to slouched postures we are putting extra load on the muscles, ligaments and disc which causes pain and numbness in legs.

spinal pain
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Symptoms

  • Pain in lower back
  • Feels numbness, weakness, electrical shock sensation in the legs
  • Decreased movement, unable to move sometimes
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How to fix it

  • Flexibility exercises
  • Ergonomic modifications
  • Core stability
  • Maintaining good posture while working
  • Avoid prolonged sitting
Knee Pain

Knee Pain

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Knee causes two types of problems in office goers By altering the joint mechanics and muscle forces & By repetitive movements causing arthritis.

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How it will affects

  • Sittingfor long time
  • Poor mechanics in knee joint
  • Alters patella position
  • Leads to muscle imbalances
  • Causes patellar tracking
  • Chondromalacia patella
  • Osteoarthritis of knee
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Symptoms

  • Knee pain especially while sit to stand
  • Pain while stairclimbing
  • Crepitus
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How to fix it

  • Corrective exercises for muscle imbalances
  • Patellar stabilizing exercises
  • Knee conditioning programs to prevent arthritis.