Are you afraid of making mistakes, and looking stupid? Are you unable to make quick decisions or unwilling to lead? Do you look to others for the “correct” way to perform tasks? If so, then you are just like I used to be. Let’s now come to the point of how work from home connects with us mentally?
How Does ‘Work From Home’ Connects With Us?
Any damage to the body alters a person physically, mentally, and emotionally. It leads to a complaint of depression, muscle weakness, and pain in many body parts. Due to the Corona pandemic in past years, the institutions’ culture of “work from home” has increased, causing a lot of damage to the spinal cord of people.
Because of working from home, people have got into the habit of staying at their home. Due to which they are negligent in going outside and walking. The homely environment pushes them towards laziness.
According to research, 41.5 percent of people working from home have complained of back pain during Covid-19 in the past. 23.5 percent of people complain of neck pain. If they do a 10-minute walk after every sitting hour, one can save the body from harm.
Apart from this, do yoga, like Child’s Pose, Cat, and Cow Pose daily. It means to say that never stop doing workouts and take the advice of a doctor if the discomfort increases. So let’s start with how to keep the spine healthy during work from home?
Spinal disease: Know five effects it has on body and mind
Research from the National Institute of Health India shows that spinal disorders affect a person physically and emotionally.
1 – Complaint of back pain:
Due to continuous bending, the disc of the spine compacts. Also, because of less physical movement, the ligaments around the spine cramp. It reduces the flexibility of the spine. As a result, prolonged sitting leads to back pain.
2 – Neck and shoulder pain
Neck and shoulder pain occurs due to tension in the cervical vertebrae connecting the spine to the head. Along with this, the muscles of the shoulder and back also get damaged. We think that this may have happened because of sleeping incorrectly or by applying a pillow.
3 – Weak muscles
Because of extreme dilation of the spine, the muscles in and around the abdomen weaken. It happens with long sittings and we feel somewhat nervous.
4 – Complications of brain fog
When there is no movement, blood, and oxygen reaching the brain somewhat decrease. The ability to think is affected. It may be because of staying in one position for a long time.
5 – Effect on Behavior
Prolonged sitting affects neuroplasticity. The activity of neurons is also weak, due to which the person becomes emotionally fragile. Laziness comes, depression increases, and sometimes we think about something else.
Three major causes of spinal disease
The three leading causes of spinal cord disease are as follows, which you must have noted also.
1) extended sitting interrupts blood flow
Proper blood flow is essential for our body. According to the Spine Universe, prolonged sitting impairs blood circulation to the gluteal muscles, the primary muscles supporting the spine. The Spine Universe provides ample information on back and neck disorders.
2) Shoulder, back, neck pain from poor posture
The deteriorating posture of the body directly affects the back muscles. You are bending and twisting while sitting increases the stress on the ligaments and discs of the spine. It causes pain in the shoulders, neck, and back. It is called Poor Posture Syndrome.
Do you know that if 60 degrees tilt your head forward, there is an extra load of 27 kg on the spine? On the other hand, if 15 degrees tilt your head forward, an additional burden of 12.5 kg falls on the spine. This lousy posture harms many parts of the body.
3) Mobile Addiction shrinks discs
When you stare at a screen for a long time and tilt your head to look at it repeatedly, there is a strain on the spine, which compresses the spine’s discs.
Follow these three remedies for a strong spine.
The strength of the abdominal and back muscles is significant for the stability of the spine. These muscles make the spine balanced and robust. The stronger these are, the lesser the pressure of the load on the spine. For this, you can consult a professional, or you can also do some dieting.
1) Pelvic tilt or Bridge Exercise:
Lie on the ground. We are keeping the emphasis on the toes, lifting the hips, and making the body straight. Hold for 10 to 15 seconds again do three sets of 15 minutes. Keep a break of one minute between every set. Doing this strengthens your hip muscles. The lower back gets support, and the spine becomes strong.
2) Child’s Pose Yoga:
- Sit on the toes.
- Keep the palms close to the floor.
- Stay in this pose for 1 to 2 minutes while breathing.
- While breathing comes back to the previous state.
Similar cow and cat poses are also functional. You can get more information about them from the internet or a yoga book. Doing this improves blood circulation in your body and strengthens the spine, thighs, hips, and ankles. The spinal muscles get strong.
3) Walk Regularly:
Walk-in between while watching TV or working from home. It decreases muscle stiffness and increases flexibility, and your mood also improves.
4) sitting and standing position
It would be best if you improved these sitting and standing habits.
Correct Sitting Position:
- Keep the computer screen at eye level instead of bending your neck towards the computer screen, windshield, etc.
- Keep your back straight on the chair.
- If necessary, fold the pillow or towel and put it on the waist.
- Keep the keyboard at elbow height. There should be a 90-degree angle between the hips and knees.
- Make sure the feet are on the floor in a comfortable position.
- Always keep the head straight.
- While using the mobile, keep it at eye level.
- Keep the shoulders pulled back slightly.
- Legs should be straight, and knees should be in a normal position.
- The weight of the body should fall between the legs.
- And it would be best if you spread the feet equal to the width of your shoulders.
There puts six times more pressure on the spine if we are sitting incorrectly. Work from home is not wrong in today’s time, but the changes that happen in your body matter to you. Work from home and health is significant for us, but our health is our natural wealth, and we can’t ignore it. It was how “Work From Home” connects with us mentally. I hope this article proves to be of little help.