The world pair of Covid-19 pandemic has brought a radical change in people’s lives. The daily office lesson is suspended for the time being. The office is now up at home. Sending mails while sitting at home, one meeting after another. Time is saved, daily travel fatigue is also reduced. But besides all the good, there are also some problems The way to work from home is no exception. Many people are experiencing pain in their neck or back while working continuously in front of the computer. Many problems are building up in the body of many people. Experts have given some necessary advice to avoid all those problems.
1.Back and forth: If you feel back pain while working continuously, there is hardly a better exercise than this. Lie on your back, bring your knees to your chest, bring your head to your feet. Excellent neck and back exercises are possible in this method. Relief can also be obtained from pain.
2.Leg rest: Many times while working continuously, the legs may get tense In that case, the easiest way is to lie on the ground and lift both legs on the chair. The knees of the two legs should be kept apart from each other for a while. It can also be done in bed. If you can lie on the bed with your feet on a pillow or a side pillow for a while, you will get relief from the pain. In addition to leg rest, this exercise is also beneficial for the back and waist.
3.Body contraction-expansion: In this method, your body should first be placed on the floor with the weight on your hands and knees. It is desirable to keep a certain distance between the two ankles. After that you have to spread your abdomen up to the spine. After that you have to bring it down slowly to the ground. Adequate rest of the abdominal muscles is required for this exercise. Doing this exercise at least five times a day will relieve the pain of the body. Adequate physical comfort will be achieved as a result of muscle contraction and expansion.
4.Squat at least ten times a day: Continuous work can put pressure on the arm muscles. Doing squats ten times a day, sitting in a chair, doing triceps exercises and turning the neck very gently can get rid of neck and arm muscle problems.
5.Shoulder contraction extension: Not just the neck or back. Continuous work can also cause pain in the shoulder. In that case, first shrinking the shoulder to zero and then extending the shoulder to the front and back in a circular manner will greatly reduce the shoulder pain.
6.Knee extension to the chest: Lie on the floor or bed and bring your two knees to the chest. This type of exercise not only relieves back or knee pain, but also plays an important role in reducing any mental stress and anxiety.