End Back Pain at the Office for Good
22 May 2012
Read by 1655 persons
Back and muscle pain continues to wreak havoc. To avoid it, adopt good posture.
Backaches, stiff necks, tight shoulders, numb fingers… According to a 2010 survey by the French National Agency for the Improvement of Working Conditions (Anact), 72% of employees complain of symptoms indicative of a musculoskeletal disorder (MSD). What is it? Lesions that affect soft tissues (muscles, ligaments, tendons, nerves, cartilage, etc.) and cause pain and stiffness.
The causes are numerous: repetitive movements, excessive effort, poor posture, stress, use of inappropriate equipment… "Simple exercises can solve most MSDs," says Marc Minchowski, physiotherapist at the French National Institute of Sport (INSEP).
Burning and/or tingling in the lower back
These are the warning signs of lumbago (inflammation in the lumbar vertebrae). It can be explained by the fact of being too bent when sitting in a car or at your desk: the intervertebral discs can no longer withstand being crushed by the weight of the body. Another cause: excessive curvature while standing, which compresses the joints at the back of the vertebrae.
Solutions. In the car, take advantage of stops to stretch: push on the steering wheel by pressing your back against the seat and lift yourself from the seat. On a chair, bend forward and tap your back with your fists clenched, down to your lower back.
Pain in the upper back or mid-shoulder blades
Dorsalgia threatens you! Either you spend too much time slumped on your couch, or you work behind a desk with a right angle return, the keyboard misaligned with the screen, forcing you to turn your torso too often at 90 degrees.
Solutions. With arms outstretched, place both hands, fingers crossed, above your head and pull them upwards while tucking your chin in. Or place your hands on your forehead and pull your elbows back. Standing up, let your head fall gently forward, then bend your whole torso downwards, arms dangling, while exhaling. Go back up while inhaling.
Stiff neck, pain behind the shoulder, migraines…
You risk cervicalgia, due to poor neck positions causing contractions of the upper trapezius. This is the case, for example, when you hold your phone to your shoulder.
Solutions. If your left shoulder hurts, place your right hand on it, tilt your head to the right and pull the painful shoulder down. Or cross your fingers behind your head slightly bent forward and firmly press with your thumbs the hollows located at the base of the skull.
Tingling and/or burning in the outer part of the elbow
This inflammation can be due, among other things, to intensive use of the mouse or keyboard ("mouse tendinitis"), which forces the wrist extensor and flexor muscles to contract too often.
Solutions. Extend the painful arm, bend your fingers, bend your wrist downwards then turn your forearm inwards as if you were unscrewing an object. If your right wrist hurts: take it with your left hand, put your arm behind your head and pull it to the left while inhaling.
Marie-Madeleine Sève.
Capital.fr
Posted online May 22, 2012.
Backaches, stiff necks, tight shoulders, numb fingers… According to a 2010 survey by the French National Agency for the Improvement of Working Conditions (Anact), 72% of employees complain of symptoms indicative of a musculoskeletal disorder (MSD). What is it? Lesions that affect soft tissues (muscles, ligaments, tendons, nerves, cartilage, etc.) and cause pain and stiffness.
The causes are numerous: repetitive movements, excessive effort, poor posture, stress, use of inappropriate equipment… "Simple exercises can solve most MSDs," says Marc Minchowski, physiotherapist at the French National Institute of Sport (INSEP).
Burning and/or tingling in the lower back
These are the warning signs of lumbago (inflammation in the lumbar vertebrae). It can be explained by the fact of being too bent when sitting in a car or at your desk: the intervertebral discs can no longer withstand being crushed by the weight of the body. Another cause: excessive curvature while standing, which compresses the joints at the back of the vertebrae.
Solutions. In the car, take advantage of stops to stretch: push on the steering wheel by pressing your back against the seat and lift yourself from the seat. On a chair, bend forward and tap your back with your fists clenched, down to your lower back.
Pain in the upper back or mid-shoulder blades
Dorsalgia threatens you! Either you spend too much time slumped on your couch, or you work behind a desk with a right angle return, the keyboard misaligned with the screen, forcing you to turn your torso too often at 90 degrees.
Solutions. With arms outstretched, place both hands, fingers crossed, above your head and pull them upwards while tucking your chin in. Or place your hands on your forehead and pull your elbows back. Standing up, let your head fall gently forward, then bend your whole torso downwards, arms dangling, while exhaling. Go back up while inhaling.
Stiff neck, pain behind the shoulder, migraines…
You risk cervicalgia, due to poor neck positions causing contractions of the upper trapezius. This is the case, for example, when you hold your phone to your shoulder.
Solutions. If your left shoulder hurts, place your right hand on it, tilt your head to the right and pull the painful shoulder down. Or cross your fingers behind your head slightly bent forward and firmly press with your thumbs the hollows located at the base of the skull.
Tingling and/or burning in the outer part of the elbow
This inflammation can be due, among other things, to intensive use of the mouse or keyboard ("mouse tendinitis"), which forces the wrist extensor and flexor muscles to contract too often.
Solutions. Extend the painful arm, bend your fingers, bend your wrist downwards then turn your forearm inwards as if you were unscrewing an object. If your right wrist hurts: take it with your left hand, put your arm behind your head and pull it to the left while inhaling.
Marie-Madeleine Sève.
Capital.fr
Posted online May 22, 2012.
