24/05/2020
Work from Home
Now due to covid 19 people's are getting / developing WFH culture. It's good to be at home & do your work but due to work from people's are seating in front of computer / laptops at least 9-10 hr day.
Which impact on there health as I am Fitness Trainer i have seen many people's asking me same question about back pain, nack pain shoulder pain. I don't have to go far even such symptoms at my home only.
So i feel better to write about it
Reasons behind Getting
Back pain/ Neck Pain / shoulder pain / Eyes pains
1. Seating on long time in one place.
2. Bending your back towards computer or laptop screen.
3. not keeping screen on eye level
4. Hand on keyboard continues
5. On webex meeting using your headphone continue looking on screen also can gives stress on your eyes & mental health.
solution
What you can Do now??.
1. Don't seat on same place all the time. Keep changing place if possible.
2. Try to seat table & chair.
3. Some time you can try to seat on floor with back support on wall. Try to seat in straight.
4. If you are seating down take a table or cushion to keep your laptop on it & try to keep it on eyes level so you don't have to bend more.
5. Take a brake of 2 min in every one or two hours. I know your work is more important than your health still
6. Taking brake on that 2 min you can walk in home & & drink water make 50-100 steps count at home only. It will be help you to keep your weight maintain & stress free as well. This is not going to make huge difference still a step to keep yourself motivated & fit.
7. If you have plant at home take a glass or water & drink remaining can put on plants. If you have good view from your window you can see out for while,.
8. Every day while going to sleep you can do pawan muktasan ( now what is that do google) for 30-40 second hold for 2-3 times better if you do it on floor.
9. After doing so yoga pose I know you are tired you can do on same place shavasan for another 1 min.
This are simple & effective ways I can find for everyone who's are now doing Work from Home.
Certified Fitness Trainer & Nutritionist
Rupesh Kamble
IFSA student
from Home
