“ Tips to avoid neck injuires “ Pain and impairment
of the neck are common. Increasing incidence of neck pain has been reported and one of the most common reasons for this is faculty
posture.
Prevalence of neck pain increases with age and is most common in women in their fifties.
Common cause:
One of the most common causes of mechanical neck pain among computer users is the
forward head posture.
A healthy back has three natural curves:
A slight forward curve in the neck ( cervical curve)
a slight backward curve in the upper back ( thoracic curve )
and a slight forward curve in the low back ( lumbar curve )
Good posture actually means keeping these curves in balanced alignment. Strong and flexible muscles also are essential for good posture. Abdominal, hip, and leg muscles that are weak and inflexible cannot support our back’s natural curves.
A “ perfect “ head posture shows an imaginary line dropped from the centre of the external auditory meatus ( outer ear opening ) would land directly in the centre of the shoulder.
CHECKLIST TO AVOID NECK INJURIES Postural correction:
• Head straight and balanced over the spine ; avoid forward head position
• Elbows should be bent at 90 degrees when hands are on keyboard.
• Wrists should be in neutral. Utilise the wrist rest at the edge of keyboard.
• Utilise back rest for support in lower back area.
• If you feel your lower back arching forward while sitting cross your legs or put your feet up.
Chair Adjustment:
• Seat cushions should be firm, not soft.
• keep your head up nd avoid leaning forward. Keep your chair close to the desk to help maintain upright position.
• Sit with back firmly against chair ; chair should be low enough to allow placement of both feet on the floor with knees slightly lower than hips.
• Feet should rest on the floor or use a foot rest/stool, This takes pressure off the back and thigh.
• Allow ample clearance to move knees and legs under the keyboard support.
Display and Lighting • Adjust the display so that the top of the screen is slightly below eye level
. • Position screen to minimize glare and reflection from overhead lights and windows. If not, use anti-glare filters.
• To limit reflected glare and reflection from overhead lights and windows. If not, use anti- glare filters.
• light sources from the desk lamp or task lights should come at a 90-degree angle, with low watt lights rather than single high watt.
• position the monitor an arm’s length away. Place the monitor directly in front of the keyboard
. Good posture :
APTA suggests that, “ the best way to improve or maintain our posture is to always practice good posture, when sitting, standing, or moving.
Practising good is not always as easy as it sounds, especially for some of us who have forgotten what good posture feels like “