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Knee and back pain in home quarantine
I am in home quarantine and today is 8th day. As I am an IT professional, I am doing work from home and my knee and back pain is growing since then .
Is it normal or I should be more concerned about this ?
Answers (10)
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If pain severe then concern must
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As per your case history ,Back pain is very common in IT professionals ..it can be related with knee pain also.on your case back pain may be due to poor posture,lack of exercise resulting in stiffening of the spine and weak muscles. Sitting for long time leads to muscle strain..
Next Steps
1:keep set your alarm for 30 min.after that take a exercise break ..do some warm up exercises ..for that consult me via practo .I would suggest you the best over there..
2:make some ergonomic changes in your areas.like how far your desktop screen is from you.. how your using your key board ,mouse ..how much effort did you apply for doing. your all work.
3: you should maintain correct posture .
Health Tips
you should consult a physitherepist if your pain is really bad ,lasts for a long time.
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Hi pooja according to your post....the back and knee pain is coming due to bad posture and sedentery life style....and it may be come due to muscle imbalance...and ergonomics....how long you will sit continuously....the type of chair you are using....
Next Steps
Keep alaram for every 30mins and correct your posture and get up walk arround and sit back....
Health Tips
If you have still pain consult me through online so that will guide you....
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Do some back strengthening exercises like static back,knee to chest and pelvic bridging
Take a break after every 45 mins, walk around and stretch your body
Keep yourself hydrated.
Health Tips
avoid sitting on one place for long hours
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Your back pain and knee pain could be due to your work posture and ambience.
Sedentary lifestyle is an added factor for your pain.
Next Steps
You should give hot water fomentation for your back twice a day for 15-20 minutes.
You can use Volini gel or spray provided you are not allergic.
You should maintain correct sitting posture.
You should take breaks in between your work for atleast 2 min for every 1 hour.
You should do back stretching and strengthening exercises, knee strengthening exercises with proper guidance.
Health Tips
If the pain persists or aggrevates you need to consult a Physiotherapist or Orthopaedist for further evaluation and treatment in person or through video call.
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Hello dear
Your back and knee pain is attributed to your period of physical inactivity, prolonged sitting, bad posture, weak muscles and vitamin deficiencies on top of that.
You need to avoid prolonged sitting in front of the computer, do regular back and knee exercises, take adequate proteins in your diet and test for vitamin deficiencies once out if quarantine.
I am assuming you are not hypothyroid.
Regards
Dr Vipin Gupta
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Hello...yes it is normal as you used to sit for more than 8hrs infrnt of the system your back muscles will get hurt due to continuous strain. And knee pain is not associated with this. Need assessment for the knee pain.
Next Steps
While sitting make sure placing pillow on your back will help. Take regular intervals between the work.
Health Tips
Do these exercises daily for15 dys. https://youtu.be/2vulbyrgg94
If pain is progressing or for any further information u can consult me .And for knee pain do stretches for quadriceps and hamstrings.https://youtu.be/bhqimqvu1tm. Thankyou!
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Dr. Harsimran kaur (PT)
Physiotherapist
8 yrs exp
Patna
Stop taking work load... what we often do..
Take proper meals and breaks in between ur wrkng hours,
Do basic isometric exercises of knee which u can get on youtube
Spine is hurting because of ur bad posture... u can do basic and gentel exercises for back and knee
Take hot fermentation and avoid overusing of the joint..
Next Steps
stay happy and live balanced life
Health Tips
avoid hurry worry and curry
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
For pain relief you can use ice pack three times a day 10 min-15min not more than that. Or use pain relieving spray or ointment like volini gel. Pain can arrise due to prolong sitting.and bad posture during work hours. So try to do exercises regularly for knee and back. Back strengthening exercises and knee static exercises.also do Stretching for back and knee.
Next Steps
avoid forward bending.
avoid lifting heavy weight.
take a break inbetween your work.and do stretching.
make some ergonomic changes in your work area.
always take pillow support under your back.
try to use laptop at eye level distance.
Health Tips
for better results use practo app for online consultation.
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Dr. Safah Khopekar (PT)
Cardiovascular & Pulmonary Physiotherapist
3 yrs exp
Navi Mumbai
Knee and back pain can arise from sitting in incorrect posture for prolonged periods of time.
Incorrect sitting posture combined with furniture of incorrect height can make it worse
While working from home take short 5-10 mins break every hour to do stretching exercises for your back and knee and also other joints to prevent straining them too.
Since your pain is of less than 4 weeks of duration I would recommend icing as it will reduce pain and inflammation and cause a numbing effect.
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