Work from home is protecting us from corona but it is also causing many types of physical problems. On the one hand, people are gaining weight and on the other hand problems like back pain and shoulder pain are also happening. What could be the causes of back pain? And how to avoid it. You will know about how all these problems can be avoided.
According to a study published in the International Journal of Environmental Research and Public Health, prolonged sitting in poor posture can trigger the onset of musculoskeletal disorder. Due to which is the lower back pain can increase up to 20% and in the neck by up to 7%. Not only this, about 20% of the people who do not take care of the posture, the symptoms of severe lower back pain start appearing within about 1 year.
In this regard, Dr. Vikash Tandon, Unit Head and Senior Consultant at Indian Spinal Injury Center says that work from home does not provide a working environment according to the need of the body. Just as poorly fitting shoes damage your feet, in the same way, not working in proper posture while sitting at home can causes back pain.
Most people sit on the bed and work in an oblique position, which becomes a major cause of back pain. Experts say that sitting in the same posture for a long time creates a cap in the joints of the spine and can increase the problem of slip disc. Due to this, many people get pain in the cervical nerve, which becomes the cause of spondylitis.
Symptom:
Back pain can be a sharp burning or pain in the muscles or even cramps. In addition, the pain may radiate down your leg or get worse with bending, twisting, lifting, standing, or walking.
Timely treatment:
When you receive home remedies and self-care, most pain gradually goes away, and usually within a couple of weeks. Please consult your doctor if you are suffering from back pain. :
There is no relief after doing home remedies for a few weeks. One or both legs, especially if the pain extends below the knee. It causes weakness, numbness, or tingling in one or both legs; And this is accompanied by unexplained weight loss.
In rare cases, back pain can be a sign of a serious medical problem. If the pain in the back is not decreasing, then treat it immediately. Along with this, it causes new bowel or bladder problems. The virtual gym is proving to be effective for fitness: Tips
Causes of Back Pain (Lower back pain):
Back pain often develops without a cause that your doctor will be able to determine, by means of a test or as a computed tomography (CT) scan. The condition is most commonly associated with pain in the lower back, including the following:
Back pain often develops without a cause that your doctor will be able to determine, by means of a test or as a computed tomography (CT) scan. The condition is most commonly associated with pain in the lower back, including the following:
Muscle or ligament strain:
Repeated lifting of weights or a sudden awkward movement can lead to tension in the back muscles, and ligaments of the vertebral column. If you are in poor physical condition, constant strain on your back can cause painful muscle spasms.
Bulging or ruptured disks:
The disks act as cushions between the bones (vertebrae) in the cervical region. It is a soft material on the inside of the disc that can bulge or rupture and put pressure on the nerve. However, you may have a lump or split the hard disk without back pain. Harrow disc disease is a very common case where you have an X-ray of your spine for a different reason.
Arthritis:
Osteoarthritis can affect the lower back area. In some cases, inflammation of the joints in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.
Osteoporosis:
The spine can get out of a painful disease, as the bones become porous and brittle. Best Weight Loss Tips: Will Eating less make you lose weight?
Risk Factors :
Anyone can develop back pain, and even kids and teens. This can lead you to a greater risk for pain in the back,
Age: Back pain is more common as you get older, around the age of 30, or even 40.
A lack of physical activity: Weak, unused, back, and abdominal muscles may lead to pain in the lower back.
Overweight or obese: Being overweight puts extra strain on your lower back.
Disease. : Some types of arthritis and cancer can also cause pain in the lower back.
Abnormal growth: In the back instead of your legs can lead to pain in the lower back.
Mental conditions: People who are prone to depression and anxiety appear to have a higher risk of experiencing pain in the lower back.
Smoking: Smokers have a higher incidence of pain in the lower back. This could have happened because smoking causes more coughing, which can lead to herniated discs. Smoking can reduce the blood supply to the rear panel, and can increase the risk of developing osteoporosis.
A healthy diet will save you from lower back pain:
Due to work from home and corona, people are not able to come out due to which they are not able to come in contact with the sun. Even after this, not exercising and eating oily food is becoming a special reason for the deficiency of vitamin D in the body, which causes weakness.
Keep the amount of garlic in the diet. Taking two garlic cloves on an empty stomach in the morning and after eating in the evening will give you immense benefits. Dark chocolate is considered a good source of vitamin D. So even a small piece of it can be taken daily.
Mushroom vegetables will help a lot in this. Bajra and Ragi brads can be used in food. Apart from this, fruits and vegetables like carrots, beetroot, pomegranate, grapes, and watermelon protect you from pain. 7 Reasons: Why Vegan Diet can be Harmful to our Health?
Consumption of olive oil provides relief from bloating during abdominal pain. Spinach and broccoli act as natural pain relievers. You can get rid of pain and swelling by consuming flaxseeds. Consuming milk, curd, cheese, leafy vegetables helps immensely in getting rid of this pain.
Causes of Vitamin D and Vitamin B Deficiency :
According to a survey recently, one of the main reasons for having back pain in work-from-home was the lack of vitamin D in people. Due to work from home and then corona, people are unable to come out, due to which they are not exposed to sunlight. After this, not exercising again and eating oily food is becoming a special reason for the lack of vitamin D in the body.
To supply vitamin D in the body, sit in the sun for about 45 minutes between 6:00 and 7:00 in the morning. If the amount of vitamin D in the body is less than 20, then it can be deficient in the body. Which increases back pain, fatigue, joint pain, risk of infection, and irritability in the body.
According to a study, there is also a risk of tuberculosis due to a lack of vitamin D in the body. Although some doctors also ask for vitamin B12 because of back pains.
Lack of this vitamin is happening due to not including enough dairy products and green vegetables in the diet. Due to which pain in the back and heels, tingling in the extremities, pain in the muscles, and hearing loss are felt, although this vitamin is found the most in non-veg items.
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Keep special attention on these 4 things :
Keep a study table. If you work sitting on the bed, then use the bed table. This will keep your back straight.
Often people drink more water in the office while they drink less at home. Drinking less water can increase headaches, back pains, and abdominal pain.
Constantly looking down and typing for a long time causes pain. Due to which there is swelling or constant reading tension in the supporting muscles. So keep taking breaks in between.
According to the WHO guideline, you should take a break of at least 3 minutes every 30 minutes. During this, get up from your seat and walk 10 to 20 steps and make the body a little clear.
According to the doctor, exercise at least 30 minutes daily, will digest the food well and the bones will be healthy.
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