Your Desk Job is a silent killer

Desk jobs are nothing new, but working long hours have increased. Stress levels are higher than ever and movement is lower than ever. You might just be suffering from these four conditions thanks to your 9-5 job.

CARPEL TUNNEL SYNDROME

More and more people even in their 20s are suffering from this syndrome. The symptoms are pain, numbness, tingling, and weakness in the hands because of undue pressure on the median nerve. It typically takes around few years of repetitive work before someone develops Carpel tunnel Syndrome.Someone who works extensively Someone who works extensively on a PC is at high risk.

WHAT YOU MUST DO

Take regular breaks from repetitive work which involves the use of hands and wrists and stretch your palm and fingers multiple times a day.

Choose a computer mouse which is smooth in operation and doesn’t strain your wrist.Set your computer keyboard to elbow height or slightly lower and keep your elbows slightly higher than the wrist.

WEAK MUSCLES

The human body is built to move.You will agree when I tell you there are 360 joints and around 700 skeletal muscles. Unfortunately, desk job employees are glued to their chairs for hours on end and this causes the tightening of the hip and hamstring muscles along with a weak lower back and abdominal muscles. The mobility of your hips and strength of your glutes are also affected by sitting for prolonged periods of time (if you don’t spend enough time per week on exercise and stretching).

WHAT YOU MUST DO

Change your position every few minutes and move around a bit every hour. You can also set up a reminder to `move’ or `stand up’ every 60 minutes.Take the stairs instead of the elevator.

Replace your thick wallet with a thinner one. This can also lead to a bad posture.

HIGH CARBOHYDRATE MEALS SERVED AT WORK

Most working places serve food high in carbohydrates and has little to no protein. Unless your job requires you to stand up and move the whole time, you don’t need such high carbohydrate meals.This will only cause you to gain weight eventually leading to obesity. On top of this, there’s excessive tea coffee consumption.

WHAT YOU MUST DO

Bring a meal from home which is high in protein as protein helps you stay full for longer.

Limit your coffee tea intake in the office and avoid adding sugar to it. Get artificial sweeteners, they are fine.

INTERNALLY ROTATED SHOULDERS, PIGEON CHEST, AND CROOKED BACK

Prolonged sitting again is the culprit here. The shoulders internally rotate getting the scapulas in the back to retract inwards, resulting in first internally rotated shoulders and then, a crooked back and then a pigeon chest. A curved back and slumped shoulders put pressure on the spine. Protruding your head out while working on a PC can lead to a strain in the cervical vertebrae which is the main cause of neck pain. The legs are supported by the hips, knees, and ankle at 90 degrees.

WHAT YOU MUST DO

Sit in a relaxed manner and don’t lean ahead while working on a PC. Your eyes should align somewhere in the center of the screen.

Sitting on the chair should be adjusted as per your height so that your feet are flat on floor and knees are equal or slightly lower than your spine.

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