Is WFH increasing shoulder and knee pain?

By Dr Raghu Nagaraj

COVID-19 has changed the way India works, with a vast majority of professionals working from home (WHF) since the pandemic broke out. While we step into the new work culture, it’s essential to shift the conversation to the orthopedic problems in this model.

Many work-at-home professionals fall short of the necessary infrastructure that provides seating comfort and maintains their posture for long hours. In addition, many people might even lag in health etiquettes leading to common problems such as the back, shoulder, hip, and joint pain, among others. The lack of an ergonomic setup and adequate physical exercise also adds to the worsening of these conditions. However, with WFH being the new normal, it is crucial to undertake necessary precautions and be mindful of the effective ways to manage them. Consulting a medical expert through teleconsultation or a hospital visit well within time plays a crucial role in preventing these conditions.

Furthermore, one might have to endure several other indirect orthopedic problems. Around 64 percent of Indians don’t get adequate exercise. For them, heading to their offices might have been one shallow form of physical activity. It also provides them sunlight exposure that ensures optimum Vitamin D. Vitamin D deficiency is orthopedically unhealthy.

Apart from the health of their bones and joints, other challenges like behavioral health could cascade due to staying indoors and being amiss with socialization and human touch stemming from mental health issues.

GET TIMELY CARE
Knee or shoulder pain can quickly turn into a medical emergency, and few symptoms one should look out for are:
? Acute shoulder pain on movements.
? Crackling or crunching sounds causing discomfort.
? Shoulder stiffness
? Sleep disruption due to agony.
? Swelling, soreness, or cracklings sounds in knee joints while/ after climbing stairs.
In case any of the above symptoms are experienced, head to the emergency room immediately.

GET MOVING TO PREVENT AND RELIEVE PAIN
COVID-19 upended all sorts of routines that humans naturally crave on nearly every level. With gyms being closed for most parts of the pandemic, a sedentary lifestyle and moving less might lead to weight gain and muscle loss.
? Start walking.
? Stretch your hamstrings: Limber up the tendons that run up the back of the thigh to improve poor posture.
? Rotate your neck: It will help improve range of motion and loosen stiff muscles.
? Squeeze your shoulders: Press your shoulder blades towards the middle back.
? Strengthen your core: It supports good breathing and good posture.
? Extend your spine: Stand up and lean back, forming an arch for 15-20 seconds. Yoga is a great option, too.

(Dr Raghu Nagaraj is Senior Consultant, Orthopedics and Bone & Joint Surgery at Fortis Hospitals.)