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Pain in the joints
Pain in the joints, back of the neck majorly and knee joints while waking up due to excessive sitting job and no physical activity in the day. Titled head towards the computer. I try to correct the posture and sit but it starts to pain and in sub conscience it again tilts.
Answers (8)
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Modify your work place. Go for strengthening exercises of weak muscles and stretching exercises for tight muscles. Try to change your position after every 45 mins.
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Starting posture corrections pain discomfort possible use mirror and do gradually after use to it will right
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1)Slight stretches of the neck
2) Take brakes in between work
3) For knee do ankle toe movement and stretch the knee
4) Hot water fomentation would also do good
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You have answer in your question. Your posture correction and pain relief can be done by two ways.
One is by doing exercises and other is by doing some modifications in your work place.
Next Steps
You need to do simple stretches from head to foot twice a day.
You should arrange your laptop or desktop in your eyesight level.
You should sit erect in a back rest chair.
You need to take breaks in between your work for every one hour for just five minutes. Stand for some time, walk around and then sit.
Health Tips
If the pain persists or aggrevates you need to consult a Physician or Physiotherapist or Orthopaedist for further evaluation and treatment.
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Hello
Try to follow the proper ergonomics to avoid pain.
Use hot water fermentation for 15 min twice a day.
Apply volini for pain relief if you are not allergic to it.
Later start doing the stretches and strengthening exercises for neck twice a day.
If the pain still persists then check out the vit D level.
Next Steps
Consult through practo for proper guidance of exercises.
Health Tips
Avoid lifting heavy weights.
Avoid using high pillow for few days.
Do not bend forward while using any gadgets.
Try to take rest in between your work hours and then do stretches.
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At first take hot water bag on the affected area and apply volini gel..
Next Steps
neck strengthening exercises
Health Tips
avoid prolonged bending of neck
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Dr. Palki Upadhya (PT)
Physiotherapist
15 yrs exp
Pune
Hello sir
Because of your sitting job nature it happens
You are quite young at this age you can treat very easily n change your posture accordingly
Few things you can make a habit in your daily life
Computer level n Offc chair should be on level
Don’t bend on one side while typing whenever u will tired one more thing take walk in every half hr or one he 5 mins walk
Rest of the thing if you want to make it free forever chiropractic treatment will help as you have pain in bones
I m chiropractor also you whenever feel like visit the clinic thanks
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
If you are getting pain'during exercise then it is good sign body correcting something so it will pain for few days then body will adopt your exercising pattern.
Try to adjust the laptop to eye level.
Try to sit straight and comfortable with help of pillow under your back.
During work try to take inbetween interval and do stretching of shoulder and neck .
Next Steps
if you have continue pain in your back and neck then apply ice pack three times a day 10 min-15min.not more than that.
Health Tips
for more information please consult online with practo app for physiotherapists.
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