Neck Pain During Working From Home? Physiotherapy The Solution

At the beginning of the government policy period by establishing work from home for school activities, business, teaching and learning through computers and smartphones. There are effects that will arise with this activity, one of them is the neck pain. The neck pain is a common problem in all of ages and genders. The incidence rate 30-50 percent of the world population per year as many as 11-14 percent of the population experience limited activity due to neck pain. Mild neck pain can cause a risk of decrease muscle performance, continues to cause damage. There are many risk factors for neck pain. One of them is gender, women have a higher risk of neck pain. Women at the age of 50, especially office workers have a high enough risk of this happening, psychosocial factors and injuries. Most people with static activities will show poor posture in a long time, can cause repetitive or injuries that are more chronic. Long-term effects will appear imbalanced work of the muscles. In other words, there will be muscle weakness, tension, and prolonged injury. Now,  what can  they do to reduce the neck pain? There are a few tips you might be able to follow.

First, make sure you ergonomics from your work station. Adjust the screen and source documents so that your neck is in a neutral, relaxed position. The keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and hands are straight.

The second does not do static positions for  30 minutes, because you have to give the muscles a chance to relax for t 3 to 5 minutes.

The third do stretching as follows

a. Stretch on levator scapula muscles:

Start in a sitting position. Put one hand on your shoulder and the other hand on your head. Bend your head slowly forward and away from the shoulder blades until you feel a gentle stretch in the upper back and neck. Repeat to the other side. Always make sure to keep your back straight during practice

b. Stretch on shouder joint  

Start in an upright position. Raise one hand in front of your body, with your thumb pointing up. Hold the outside of your arm with your other arm and do it with gentle pressure until you feel a stretch. Be sure to maintain good posture during practice.

c. Wrist Prayer Stretch / prayer position

Start in an upright position. Place your hands together with palms facing inward. Gently push your hands together and lower them down at the same time, feeling your wrists stretch.To increase stretching significantly, you can turn both hands down. Make sure your palms stay together during stretching and keep your shoulders relaxed

d. Standing Wrist Flexion Stretch

Start in an upright position with one hand in front of your body, palms facing the floor. With your other hand, bend your wrist down until you feel a stretch. Repeat on the other side. Make sure your elbows stay straight and try not to press too much, this should be a gentle stretch.

Each Movement can do 1 time repetition with held for 15 seconds.

Hopefully this article useful for you