The sanitary measures related to the pandemic have recently forced several people to work from home. However, a workspace is not ergonomic and stress are the cause of many back pain. Sylvain Guimond, phd in sports psychology and a specialist in biomechanics, there is a number of recommendations for you to avoid them.
According to the specialist, our posture and our state of mind are intertwined. Thus, to avoid back pain, it is essential to ensure not only a good ergonomics, but also a good psychological state.
The basics of ergonomics
It seems that four out of five people have had, have or will have back pain during their life. “The majority of back pain are caused by large muscle tension, which are due to poor posture when sitting, standing or lying down, but also to stress, which causes muscle contractions,” said Mr. Guimond. Where one lives stress, it becomes tense both physically and psychologically. Each person handles anxiety as a function of his personality : our response to stress is inspired to 50 % by genetics and 50% by the education we received. “
The expert in biomechanics continues saying that people who are more introverted often suffer from back pain. “When they sit down, their head is tilted forward, and the weight of the head represents 8% of the body. If the head is not completely positioned above the shoulders, there was tension on the cervical vertebrae. And so that the head does not fall forward, the muscles at the back of the neck will contract. If they are contracted for too long, it will accumulate lactic acid, which will cause a lot of fatigue. “
To avoid this, it is necessary that the screen is raised so that the eyes are at the height of the three-quarters top of the screen. Elbows and knees should be bent at 90 degrees. It is also important that the lumbar support keeps the back straight. “The people who are working on a laptop should have a separate keyboard to elevate the computer at the right height. If this is not possible, it is suggested to do warm-ups before settling down at his desk and get up every 10-15 minutes to move and re-stretching in order to recalibrate the muscles to zero. By doing this, we avoid a cumulative of muscle contractions. “
Keep the moral
If you have a good posture is essential to avoid back pain, take care of his psychological state is just as important. To do this, plan well for their work is important. “We can prepare a list of things to do to be more effective. It is also necessary to keep the same pace as in the work, where we get up to go prepare a coffee, to speak to a colleague… At home, without the interaction of external, it is easier to stay long in his job, which is not desirable. “
Before starting work, Mr. Guimond suggests to practice meditation, mindful breathing, or the heart coherence to make a cropping cognitive. “We have between 50 000 and 65 000 thoughts per day, and each of them is associated with emotions. For example, if there are things that bother him or her in connection with the containment, that is likely to occupy more of our thoughts. They then become tense because you are unhappy. It is important to grieve the loss of what life was like before the COVID-19. We don’t know what will happen in the future, and the uncertainty creates anxiety. But we must learn to exercise a certain detachment and resilience, because if one stays angry, one will be unhappy, and this may increase the tension and the pain. “
To discover the conferences, or the books of Sylvain Guimond, visit its web site, sylvainguimond.com.
The four types of postures
- The first is the right posture. This is the best position, and approximately 20% of the population has naturally. Only 20 % of people with a straight back back pain sufferers. From a psychological point of view, they are often extroverted.
- The second category hyperlordose and kyphosis, or curvature of the exaggerated spine. In this category, there are people very tense in character, hot and demanding. They are also more prone to cardiovascular problems.
- The third brings together the people who have the right back with a translation of the pelvis toward the back. People with this posture have a little lumbar curve, and they are mostly introverted and quite flexible.
- The fourth has a flat back, but with a translation of the pelvis forward. People with this posture are also introverts, but have a personality a little more rigid. They react too strongly to stress.