Is make money working from home making your bones weak? Specialists on negative effects of extended sitting
In the put up Covid world, many workplaces have shifted to make money working from home or hybrid mannequin which has made life simpler for workers in some ways as they’re higher rested, in a position to keep work-life stability and in addition get monetary savings on commuting. However, work from home has its personal set of disadvantages for general well being which can’t be ignored. The mannequin could also be making us much less lively and affecting varied points of our well being. Many individuals sit in the identical place for hours working from house and when they don’t train or stroll frequently, they could expertise bone, muscle and joint associated points, say specialists. Muscles and joints want common exercise to remain in prime form and never transferring them sufficient can deteriorate their situation over a time frame. (Also learn: 5 dangerous sitting postures to avoid; exercises to correct them)
Not stepping out of house also can scale back publicity of Vitamin D which may have an effect on calcium absorption and have an effect on bone well being. The lack of change in settings also can make one uninteresting and have an effect on power ranges.
Dangerous for bones, can result in deadly situations
“Work from home (WFH) is the latest self-created silent misery for the human body which came into existence during Covid and is still commonly practiced. It is rightly said that ‘sitting is the new smoking’ which means that prolonged sitting required in jobs is as deleterious to health overall as smoking cigarettes. Prolonged sitting not only makes you gain weight, damage your back bones and back muscles but also put you at risk of clotting in legs also known as deep venous thrombosis (DVT) that can also lead to fatal pulmonary embolism (clot migrating to lungs),” says Dr. Prof Puneet Mishra, Additional Director & Unit Head Orthopaedics, Fortis Hospital, Shalimar Bagh.
Wrong posture exacerbates aches and pains
“WFH forces you to sit for long hours that hampers your sitting posture from proper lumbar erect posture to crouched position which makes the lower and mid back muscles weak over time and gradually leads to early muscle fatigue resulting in mid and lower back aches and neck aches and spasms occurring very frequently. This is further compounded by a sedentary lifestyle wherein lack of physical exercise leads to lack of endurance and core body strength that further increases propensity for back, neck and shoulder pains on a recurring basis,” add Dr Prof Mishra.
WFH elements that may have an effect on bone well being
Dr Saksham Mittal, Senior Consultant, Orthopaedics, Pristyn Care says whereas there is no such thing as a direct scientific proof that work-from-home preparations can making individuals’s bones weaker however there are some elements associated to distant work that would probably have an effect on bone well being not directly.
1. Sedentary life-style: Working from house can result in a extra sedentary life-style, the place people would possibly spend lengthy hours sitting at a desk or on a sofa. A sedentary life-style is related to varied well being points, together with weakened bones.
2. Lack of bodily exercise: When individuals make money working from home, they could miss out on their each day commute, strolling across the workplace, or different incidental bodily actions that they used to do when working in a standard workplace setting. Regular bodily exercise is important for sustaining robust bones.
3. Reduced publicity to pure daylight: Staying indoors for extended durations may end up in decreased publicity to daylight, which is essential for the manufacturing of Vitamin D. Vitamin D is important for calcium absorption and bone well being.
4. Poor ergonomics: Some people might not have an excellent house workplace setup, resulting in poor posture and pressure on bones and muscle tissues over time.
5. Stress and psychological well being: Prolonged stress and nervousness, which will be exacerbated by the work-from-home scenario, would possibly not directly affect bone well being.
6. Spinal well being: Poor sitting posture, particularly when utilizing chairs that don’t present enough help, can result in spinal misalignment and elevated strain on the intervertebral discs. Over time, this may contribute to again ache and different spinal points.
7. Decreased bone density: Weight-bearing workouts, the place bones help your physique’s weight, are important for sustaining bone density. Prolonged sitting reduces weight-bearing exercise, which can contribute to decreased bone density and an elevated threat of osteoporosis.
8. Restricted blood circulation: Certain postures can compress blood vessels, proscribing blood circulation to muscle tissues and joints. Reduced blood circulation can impair nutrient supply to those areas and hamper the physique’s capability to restore and keep tissues.
9. Impact on ligaments and tendons: Prolonged sitting with incorrect posture also can affect ligaments and tendons round joints. This can result in pressure, irritation, and, in some instances, contribute to situations like tendinitis.
10. Increased threat of persistent situations: Poor posture and a sedentary life-style have been related to an elevated threat of persistent situations, equivalent to heart problems, weight problems, and diabetes, which may not directly have an effect on bone and joint well being.
Dr Debashish Chanda – Lead Consultant- Orthopaedics, CK Birla Hospital, Gurugram provides that sitting in snug but flawed postures can certainly have unfavourable results on bone and joint well being.
11. Reduced weight-bearing exercise: Working from house typically includes sitting for prolonged durations, which reduces weight-bearing exercise that helps keep bone density. Lack of weight-bearing train can result in weaker bones over time.
12. Muscle imbalances: Prolonged sitting could cause sure muscle tissues to weaken whereas others turn into tight and overactive. These muscle imbalances can have an effect on joint stability and mobility, rising the chance of accidents and joint issues.
13. Reduced joint lubrication: Staying in a single place for too lengthy can scale back joint fluid circulation and lubrication, making the joints stiffer and extra vulnerable to ache and irritation.
Steps for a protected make money working from home
“To do a safe WFH that is unavoidable, one should lead a active lifestyle, do regular whole body stretches and exercise under proper guidance for 45 minutes daily, build core strength of the muscles of spine, avoid prolonged sitting for more than 20 minutes at a stretch, proper sitting posture at work that supports the curves of the back and neck, avoid working with laptops in the bed or on a couch which is the worst possible posture for the entire back, work in standing position after every 29 minutes or so, construct a proper ergonomic work station at home, maintain adequate levels of vitamin D, calcium and proteins by taking proper dietary and medical advice, maintain ideal body weight, avoid alcohol and quit smoking,” says Dr. Prof Puneet Mishra.
To mitigate the unfavourable results of work-from-home on bone and joint well being, Dr Chanda suggests following measures:
Take common breaks: Incorporate quick breaks all through the day to face, stretch, and transfer round.
Set up an ergonomic workspace: Ensure your workstation is about as much as promote good posture and help your again and joints.
Perform workouts: Incorporate each day train routines that embrace weight-bearing actions and stretches to maintain your bones and joints wholesome.
Stay conscious of your posture: Be aware of your posture whereas working and make changes as wanted.
Consider a sit-stand desk: If potential, spend money on a sit-stand desk to alternate between sitting and standing throughout work hours.
Stay hydrated: Drink sufficient water to help joint lubrication.
By adopting these practices, you’ll be able to scale back the potential unfavourable affect of work-from-home in your bone and joint well being.
From an orthopedic standpoint, listed below are a number of extra issues to assist keep bone and joint well being as per Dr Chanda:
Avoid extreme repetitive actions: Performing the identical motions repeatedly can pressure particular joints and result in overuse accidents. Vary your actions and take breaks to forestall repetitive stress on joints.
Warm-up earlier than train: Prioritize warming up your muscle tissues and joints earlier than partaking in bodily actions. This helps enhance blood circulation and prepares your physique for the train forward, lowering the chance of harm.
Cross-train: Engage in quite a lot of workouts and bodily actions to work completely different muscle teams and scale back the chance of overloading particular joints.
Use joint-friendly workouts: If you will have present joint points or considerations, go for low-impact workouts like swimming or biking, that are simpler on the joints.
Listen to your physique: Pay consideration to any indicators of discomfort, ache, or joint instability. If you expertise persistent ache or swelling, search medical consideration promptly.
Weight administration: Maintaining a wholesome weight is essential for lowering the stress on weight-bearing joints like knees and hips.
Consult an orthopedic specialist: If you will have particular considerations about your bones or joints, search recommendation from an orthopedic physician. They can present customized steerage and remedy choices based mostly in your particular person wants.
Remember, taking proactive steps to care to your bones and joints can considerably enhance your general musculoskeletal well being and assist stop potential orthopedic points in the long term.