Singapore has become a highly developed country in the past decade and keeps on developing to this day. The country remained strong despite the recent health crisis as many businesses managed to keep running. Hence, Singapore’s tripartite partners urge companies to implement telecommuting. Singaporeans favour this arrangement to feel safe. However, there are minor health concerns that come with remote work.
A survey indicates that 1 out of 5 Singaporeans suffer from neck or back pain. They affect people’s sleep, work efficiency, and mobility. The reasons for this may be poor posture and a sedentary lifestyle.
These work-related injuries have been increasing in the past decade, but all the more as remote working is gradually becoming the norm. That’s why experts recommend integrating physical activity in your routine, like a 15-minute daily exercise. If the pain is recurring, methods of chiropractic treatment singapore has, can give you more guidance.
A combination of daily habits and professional advice will help you maintain overall health in these challenging times.
- Practice proper posture
Prolonged sitting is known to be associated with greater risks of cardiovascular disease and diabetes. But another serious risk is spinal injuries. Prolonged sitting while using the computer or mobile devices entail forward bending of the neck and back. This slouching will lead to spinal degeneration when not corrected.
A good sitting posture is when the head is aligned on top of shoulders and not leaning forward or downward. The eyes should be looking forward, not downward too. Your knees must be bent 90-degrees, while your elbows are also 90-degrees or greater. More importantly, your chair must support your whole back.
- Invest in ergonomic furniture
To aid people in achieving the proper posture, product designers developed ergonomic furniture. Ergonomic chairs are designed to ensure the body remains in an upright position while working. Unlike traditional chairs, it is adjustable in height to allow your knees the recommended 90-degree angle. It has a headrest and backrest to support your head, neck, shoulders, and spine. Sit-stand desks introduce some movement in work that reduces body pain too. A study found that using sit-stand desks after just four weeks reduce the upper back and neck pain by 54%.
- Take a break, or two.
Remote work has taken away the physical exercise we get from our commute. The walk from bus stations to the office, or strolls during lunch breaks, provide us with the benefits of movement. With remote work, you take fewer steps from your room to the kitchen resulting in an even more sedentary lifestyle. So move around every hour or so to avoid back strain.
- Exercise daily
Walking is a great physical activity, and while you’re at it, why not develop a whole exercise routine? Exercise relieves stiffness and discomfort in your neck, back, and whole body. Start with simple stretches to increase your spinal mobility, such as hip stretch and ear to shoulder stretch. Once you get the hang of it, you will be moving to muscle strengthening exercises in no time.
- Chiropractic care
Persistent pain in the back and neck indicate a more serious injury. Especially ones that you experience even at rest, or pain that disrupts your sleep. While taking a pain reliever or getting a massage might soothe the pain for some time. But generally, pain that persists after some treatment needs professional advice from a chiropractor.
Spinal deformities, such as a hunch back or curved spine, may require some chiropractic treatment singapore provides for timely correction.
Doctors of Chiropractic are experts in musculoskeletal problems such as headaches, neck pain, and back pain. They will recommend adjustments, exercises, and lifestyle advice for proper care and prevention of spinal disorders.