3 Tips to Work From Home Without Hurting Your Posture

WORDS DR LIM SZE WEI


While working from home does come with benefits but it also limits physical movements and takes a toll on our postures.

We started seeing a rapidly rising number of young Malaysian adults that are suffering with neck and back pain, especially those working from home and who work for long hours on their devices.

Consciously, we must remind ourselves to pay attention to the signs our back and neck is giving us, so that we can lower the risk of developing serious spinal conditions down the road.

TIP 1
CREATE AN OPTIMAL WORK AREA
  • Invest in a proper desk and office chair.
  • Ensure that the chair and desk you’re going to be working on is comfortable, supportive, adjustable, and ergonomically sound.
  • Pick a work desk with an optimal height so that the neck, shoulders, and arms remain at a neutral position.
  • Sett up your workstation perpendicular to the window and away from direct light, to minimize the strain on your eyes.
TIP 2
WORK ON YOUR POSTURE
  • Good standing or sitting posture involves having the body be symmetrical, weight evenly distributed and well aligned so it does not strain the neck and back muscles.
  • Use a monitor as a primary working computer instead of a laptop to help improve your posture. If that is not possible, use a book or laptop stand to raise the laptop, so it is at eye level.
  • While being seated, place a small pillow behind your lower back to maintain an arch to lean back in and relieve your back muscles.
  • Keep your forearms and hands leveled and straight by having the keyboard and mouse close to the laptop.
TIP 3
RELAX YOUR MUSCLES
  • The issue isn’t sitting or remaining still while working; It’s being stuck in one place for too long. The body accumulates stress between managing tight deadlines, budget demands, performance reviews, and even the everyday challenges of the day.
  • To keep the mind and, by extension, body healthy, you can combine basic stretches with breathing exercises and other relaxation techniques while you work.
  • Stretches, short walks, or even small bursts of exercise are a great way to get the muscles active and engaged throughout the day.
  • Set alarms or reminders throughout the day to get up and stretch. A 30-second “microbreak” is just enough to change your posture briefly and helps take the pressure off and relax.

Are You Worried That Your Child May Have Scoliosis?

WORDS DR WONG CHUNG CHEK

DR WONG CHUNG CHEK
Consultant Orthopaedic & Spine Surgeon
ALTY Orthopaedic Hospital

Scoliosis is a common, sometimes hereditary spinal medical condition, in which a person’s spine curves to the side, typically in the shape of an “S” or “C.”

A stable and mild case of scoliosis does not cause significant lifestyle issues, but severe cases with prominent curves can be harmful to a person’s health.

THE TRUTH ABOUT SCOLIOSIS

People often believe, erroneously, that carrying heavy bags, having poor body posture, participating in sports, or sleeping on one side will cause the spine to bend, but that isn’t quite the case.

The reality is that over 80% of all scoliosis cases have no known cause. Such cases are known as idiopathic scoliosis.

According to studies, scoliosis affects 2-3% of the Malaysian population, or between 600,000 and 900,000 persons . It’s most often detected during adolescence, but it is also known to affect adults and the elderly at a lower rate.

Scoliosis usually progresses very rapidly during the growth spurts and only slows down or stops once the child reaches bone maturity. Signs of scoliosis become more noticeable as a child grows in age or as the curve progresses, but that doesn’t mean that scoliosis is impossible to notice early.

Because the signs are not always visible in mild cases, parents should examine their children on a regular basis.

The earlier scoliosis is detected, the better the odds of preventing scoliosis from causing serious issues down the line.

HOW TO DO HOME-CHECKS FOR SCOLIOSIS IN YOUR KIDS
As scoliosis usually starts just before the child shoots up in height, parents should begin looking for symptoms at that time. Look out for:

  1. Look for an imbalance in the height or position of shoulders, shoulder blades, or hip — for example, one shoulder appears to be consistently dropping below the other.
  2. Also look for a misalignment of the head with the rest of the body.
  3. An uneven waistline or hips, as well as whether one shoulder blade protrudes more than the other.

If you see any signs of scoliosis, regardless of how minor they are, you should schedule an appointment to see a specialist to do further observation and to also check on the severity as some hospitals may not be able to do a comprehensive check.
WHEN SHOULD YOU CONSULT A DOCTOR?

If you are still unsure, it is best to consult a doctor as soon as you can. Sometimes mild symptoms may not be easily spotted, and doctors can help perform more tests and X-ray scans.

An orthopaedist who specialises in pediatric conditions will be able to recommend more tests, examinations, and preventive measures upon further consultation.

If the curve identified is less than 20° degrees, the curve will be observed to ensure that it does not worsen. This is especially important for children who are still developing, although well-grown children may not require more X-rays. Such cases may require more testing like MRI which can be used in addition to the X-rays for more detail.

New imaging modality like the EOS is able to provide better images of the spine with a quarter of the radiation dose.