Efectos negativos del teletrabajo en la columna vertebral

The negative effect of teleworking on health and its impact on the back

In recent years, largely due to the confinement generated by the pandemic, the hybrid work modality and teleworking have been consolidated and this has had its consequences. One of the aspects that had a direct effect on the human body of the worker was the fact of spending more time sitting and reducing physical activity; which brought with it physical and mental health problems and mainly conditions in the vertebrae of the spine. Here we will make a complete summary of the impact that teleworking had on people's backs and we will give some key tips to avoid pain.

Consejos para prevenir el dolor de espalda derivado del teletrabajo

Most common back pain during teleworking

Episodes of back pain are very common, especially in workers whose job requires sitting for many hours a day., with between 6 and 8 hours being the usual average. Ergonomic risks give rise to musculoskeletal disorders in the worker, mainly coming from forced postures and lack of stretching and/or exercise that lead to suffering a work injury.

Among the possible conditions that a worker may suffer as a result of carrying out their tasks is low back pain. Low back pain and teleworking go hand in hand since many workers spend long hours sitting. As there is little muscle activity, neuromuscular control is altered and spinal stability is lost.

On the other hand, the neck pain caused by teleworking It is a common pain that affects the person's cervical region and is mainly caused by stiffness and lack of movement. At the same time, it occurs more frequently broken neck syndrome, a cervical pain caused by tilting the head downwards when using digital tablets and mobile phones.

Tendinitis as a result of telecommuting It is also very common. The tendons responsible for generating mobility in the fingers can become inflamed due to repetitive activity of the wrist and fingers. The so-called finger on the triger, in which the operation of the finger is blocked and it remains fixed in a flexion position, and, in the same way, the carpal tunnel syndrome, a trauma generated by the repetitive movement of the hands that presses the median nerve at the level of the wrist.

Estiramientos para antes, durante y después de la jornada de teletrabajo

Tips to prevent back pain derived from teleworking

Teleworking and back pain are closely related. If a worker shifts in his chair without being able to find the correct posture or feels that his muscles have become a little stiff, he is very likely to be prone to spinal injuries.

Maintaining good postural hygiene helps avoid low back pain and other pathologies. It is important to follow our advice and look for the ergonomics that best suits your physiognomy. Likewise, leading an active lifestyle helps strengthen muscles so that they do not suffer at the workplace.

Improve the ergonomics of teleworking

Ergonomics is the discipline responsible for the design of workplaces, tools and tasks, so that they match the physiological, anatomical, psychological characteristics and capabilities of the worker involved. The first step to having an ergonomic home office is to be aware of this key aspect and follow a series of useful recommendations.

First of all, one of the tips for working at home is that The work table must be large enough to place the necessary elements for the activity to be carried out.. The computer must be placed in such a way that there is enough space to support the wrists and to be able to work with them in a neutral position (without forcing them laterally or vertically).

Another of the ergonomic tips for teleworking is to use a keyboard and mouse independent of the laptop in order to maintain a more relaxed posture of the shoulders and arms. Also remember that the most prudent thing is to keep the hand, wrist and forearm aligned and supported.

In addition, It is recommended to do some sport in your free time or walk briskly for at least half an hour a day to counteract the prolonged static posture maintained during work.. It is essential to promote non-sedentary behaviors, both during traditional work hours and outside of them.

La postura correcta para evitar el dolor de espalda y_o cuello

The correct posture to avoid back and/or neck pain

Similarly, pTo avoid postural pain at work, it is essential to learn how to sit in order to prevent back pain. In these terms, there are a series of important tips and measures to take into account:

  • Keep your back slightly reclined and fully supported on the back of the seat, and sit facing the screen.
  • Form a 90° angle with your legs, keeping your legs and feet supported to facilitate lumbar rest and avoid leg compression.
  • Keep your head in a straight position, without tilting it forward or backward. It is recommended that the screen be placed at eye level.
  • Adjust the height of the chair to be able to rest your arms on the table, without taking off your shoulders.
  • Take frequent breaks complemented by postural exercises and stretching.

Stretching before, during and after the teleworking day

As a general rule, leading an active lifestyle helps strengthen muscles so that they do not suffer at work. In this sense, youWe recommend doing sports such as Pilates, yoga or swimming to mainly strengthen the lumbar and cervical area.. Likewise, stretching and breaks when teleworking are essential.

It is prudent to take short breaks during the work day to rest your eyes, mind and spine. Although there are those who recommend microbreaks every ten minutes to keep the body active, we know that in the whirlwind of work this is almost impossible, so we suggest taking at least a break of 5 to 10 minutes every hour to help the body fight. stiffness and fatigue.

In turn, prioritize stretches to prevent back injuries before, during and after the teleworking day is highly beneficial to remove tension from the areas that are affected by spending many hours sitting. You can see some exercises to relieve back, cervical and sciatica pain that will allow you to carry out your tasks with greater peace of mind. Also, you can try this video to relax your entire body by doing a full standing stretch.

Physiotherapy and home office treatment

In some more severe cases where the necessary precautions are not taken, The pain can remain in the body for days, months and even years, which already turns the condition into a pathology that must be studied and analyzed by a specialist., so that it indicates a treatment to follow to cure the disease and so that the worker can return to doing his or her job without discomfort and with less stress.

It is clinically proven that Treating back pain with physical therapy helps restore mobility, relieve pain, restore physical function, and improve overall fitness.. Physiotherapy almost always includes a series of exercises to increase flexibility, strength, endurance, coordination and balance, which will favorably help improve postural hygiene. In some specific cases, electrical stimulation, heat, cold, water and/or ultrasound techniques are also used.

The priority in life is always the health of our body. Following these recommendations to take care of your back during the teleworking day will help you avoid the appearance of possible back injuries such as neck pain and low back pain. If you have any symptoms or pain that prevent you from carrying out your activities normally, you can ask for a private appointment in it Advanced Spine Surgery Institute, which has the team of experts at Elgeadi Traumatology, to have a professional diagnosis and initiate treatment.

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