A POORLY set up workspace, a neck constantly bent over a smartphone or tablet, and repetitive movements like bending and twisting throughout the day to care for children or manage housework are familiar scenarios in daily life.
Unfortunately, these habits can cause aches that worsen over time and lead to chronic musculoskeletal pain.
The main factors involved are poor posture and lifestyle habits, as we are often not conscious of our posture and the way we carry out daily tasks, from the way we use digital devices to how we lift and/or bear heavy things, says International Medical University Centre for Complementary and Alternative Medicine deputy director Janice Chan Vey Lian.
To help prevent musculoskeletal pain, we need to be mentally aware of our posture. As simple as it sounds, sitting up straight and stretching regularly can help.
Chan says many people with problems like scoliosis and back pain seek treatment, but they are looking for a quick solution.
"It must be understood that most types of musculoskeletal pain have built up over time, so it will take time to address these problems. The good thing is that these changes need not be drastic or expensive," she says.
Chan advises patients to make small adjustments that are immediate and sustainable with what they have around the house.
Another important thing is for them to communicate their problems, needs and expectations for treatment. Many times, patients are reluctant to speak up and this will impact the outcome, she says.
"Make sure you are clear about what you want, and if you are not sure, keep asking."
Organise your home and work space for better posture:
• Adjust the height of your computer screen to eye level using books or sturdy boxes.
• Enlarge the view and brightness of your screen so you can see and read without having to lean forward.
• Use a chair with good back support, placed at a height that allows your feet to rest flat on the floor with your knees bent at a 90 degree angle.
• Use a stool to avoid squatting while gardening or bathing babies.
• Place needed items within easy reach to minimise bending and/or twisting at the waist.
• Manage heavy loads by packing lightly and/or using a bag made of a lighter material.
• Distribute weight evenly. As a general rule, carry an item that is less than 10 per cent of your body weight and distribute it evenly across both shoulders.
• Carry lighter loads and make several trips rather than lifting a large, heavy load.
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