Nowadays people spend most of the time using laptop either for working or it or for their entertainment. The children also use laptops for playing games and in this pandemic situation for studies also they devote most of their time to using laptops. The employees in any organization depend on the use of the laptop for performing their tasks. The laptop helps us to complete our tasks flexibly, but at the same time, it also causes neck, back, and shoulder problems. Today the laptop becomes very portable and simple to use. The keyboards are attached to the monitor and this feature creates difficulty for people to adopt appropriate posture when they are using them.
Tips to reduce to prevent neck pain while working on the computer
Keep away the laptop from your lap- to Prevent Neck Pain don’t use the laptop on the top of the leg. The best position to use the laptop is to slump down and keep the projection of your head forward to watch the screen. If you want to work without a desktop use to place your laptop on another thing keep in mind to place it above the earth’s surface to see the screen.
Keep the screen of the laptop higher- the perfect angle and height of the screen of the laptop make it easy to view the screen without putting much effort into the neck. You don’t need to rotate or bend your neck frequently. Elevate the position of the laptop above the desk. It’s always beneficial to keep the laptop on a stable surface by using a laptop stand. In such a way you can easily see the screen when you straight.
Take a break- continuously working on a laptop create physical problems. Set reminders on your phone and take a short break from work every half an hour. Stop watching the screen and let your eyes see some object placed in distance or stretch your body at your place, like stretching neck, shoulders, legs, and arms. Every hour left your working desk and take a short round to let your blood easily and to losses your muscles. If you don’t want to walk at least stretch, move and stand in your place. As human beings are mobile they can’t sit at a place all day.
Keep your feet up –when you raise your chair to provide compatibility to your arms and wrists make sure that your legs should be perfectly angled. It is essential to keep your feet on a flat surface, not in the air. The knees should be kept in the equal height of your hips. In the situation when your hips are high and your feet don’t touch the floor, use a block and make such a setup to support your feet bottom. This will facilitate maintaining a neutral lumbar spine as well as minimize strain on the lower back.
Big screen size- nowadays the laptops coming to the market are portable and easy to handle, make sure that the screen of the laptop should be big enough that you can easily see the text and objects displayed on the monitor. If you find it difficult to see the screen and you need to hunch forward in such a situation also you can increase the font size.
Use a separate mouse and keyboard- when you spend your maximum time setting in front of a laptop you need to do two things. First, make use of an external mouse and keyboard and keep the screen of the laptop straight at eye level. Secondly, make an external monitor and arrange the position of the keyword in such a way that it provides comfort to your arms and shoulders to relax.
Stand up-the people who work for a long hour on laptop and computers must try to spend some hours like two or three each day using the laptop without sitting. Try to work in a standing position rather than by sitting in a chair. Make use to separate keyboard and mouse to work without straining neck. Desktop converters facilitate to keep desk and convert it standup setup for a temporary basis.
Causes and consequences
- Continuously working on the laptop causes the problem of back and neck pain. When people used to see the laptop monitor from far away or the angle of monitor is too high or too low and it may be too small and dim to see. In such a situation the body posture is not correct which causes problems related to neck, back, and arms pain. The average weight of the human head is about 5.4 kilogram and if the neck is bend to 45 degrees the force on your neck will increase as your head weight going to increase by 23experience which started causing problems.
- About 90 percent of people who mostly devotes her maximum time using laptop experience spine symptoms commonly.
- Neck and back pain is not only restricted to a particular region but slowly the pain transfer into the head, eyes, and arms apart from that soon also transfers to the hip, feet, groin, and gluts.
- Back and neck pain becomes worse and create problem in long run and transfer farther from its original place if people ignored for long.
- At starting if symptoms are spotted early, many herniated patients would save themselves from surgery.
Role of the physiotherapist to cure pain
- They educate the patient about the long-term cause of the pain.
- Aware patient of the techniques of posture for performing day-to-day activities.
- Help patients to take preventive measures so that the same problem to muscles and joints will not cause problems in the future.
- Guide patients about the various techniques and exercises to slowly overcome the problems.
When did a patient need to see a physiotherapist?
- When neck pain recurring continuously, and it’s become difficult to identify its exact source and mechanism.
- Some injuries occur due to the constant use of laptops like whiplash, and it damages the necks tissues, and joints, which cause pain that can create pain problems for weeks or months. In such a situation it’s essential to contact a physiotherapist as soon as possible.
- Sometimes the problems become worse and the patient has to perform surgery which results in pain and stiffness. In such a situation physiotherapist can help you overcome pain.
- Sometimes the problems become worse and the patient has to perform surgery which results in pain and stiffness. In such a situation physiotherapist can help you overcome pain.
