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The need to adopt correct posture during work

New Delhi: At present, most of the people are working on their laptops or computers for long hours, due to which problems like neck and back pain have become common. Experts believe that these problems can be reduced to a great extent through proper posture and some simple exercises.

According to experts, keeping the screen at eye level while using a laptop is the best way to prevent the neck from bending forward. In correct posture, the back should be kept straight, shoulders should be kept in a comfortable position and the neck should get proper support. The computer screen should be kept at eye level or slightly below, so that there is no need to move the head up and down. The keyboard should be placed in such a way that the elbows of the hands are at an angle of approximately 90-100 degrees. Placing the keyboard slightly lower or at elbow level on the desk reduces pressure on the shoulders and neck.

Using a stand is the best option for laptop users, as the laptop screen is usually at the bottom, causing the problem of ‘tech neck’. Experts consider neck exercises to be extremely important. Doing neck range of motion exercises daily strengthens the muscles and increases the ability to work for long periods of time. These exercises involve slowly rotating the neck back and forth and left and right.

Experts recommend that it is necessary to take a break every 30-45 minutes. Get up, take a walk and do light neck stretching. The chair should have proper support and the feet should be kept flat on the floor. If work is more on a laptop, use an external keyboard and mouse. These small changes can provide relief from pain in the long run. Regular exercise can improve the health of office workers. If the pain is severe, consult a doctor.