Nowadays, many people spend long hours in front of a computer doing their daily tasks. This sedentary routine can have various health implications, including common muscle injuries. Working in front of a PC requires static and repetitive postures that can cause muscle tension and overload. In this article, we will explore the 6 most common types of muscle injuries that can arise from spending long periods of time in front of a computer.
1. Muscle strain
Muscle strains are injuries that occur when a muscle is stretched beyond its limits, causing damage to the muscle fibers. Working in an uncomfortable position in front of the PC, such as hunched over or with shoulders elevated, can increase the risk of muscle strains in the back, neck and shoulders.
Symptoms:
- Sudden pain in the affected area.
- Swelling and sensitivity to touch.
- Difficulty moving the affected muscle.
Prevention and treatment :
To prevent muscle strains, it is important to maintain good posture when working and take frequent breaks to stretch your muscles. In case of injury, it is recommended to apply ice to the affected area, rest and consult a health professional if the pain persists.
2. Tendinitis
Tendinitis is the inflammation of a tendon, the structure that attaches muscle to bone. Working with the mouse or keyboard for long periods of time can cause tendinitis in the wrist, elbow or shoulder due to repetitive and unergonomic movements.
Symptoms:
- Pain in the affected area when moving it.
- Rigidity and sensitivity in the inflamed tendon.
- Tenderness when pressing the affected area.
Prevention and treatment :
To prevent tendonitis, it is essential to use ergonomic devices and take regular breaks to stretch your muscles. If you develop this injury, it is recommended to apply cold compresses, rest and avoid activities that may worsen the inflammation.
3. Muscle contractures
Muscle contractures are involuntary spasms of a muscle due to tension or overload. Working in a static position for hours can generate contractures in the back, neck and shoulders, causing discomfort and discomfort.
Symptoms:
- Localized, stabbing pain in the affected muscle .
- Rigidity and difficulty moving the affected area.
- Points of pain when pressing the contracted muscle.
Prevention and treatment:
To prevent muscle contractures, it is important to maintain an ergonomic posture, take active breaks to stretch and relax the muscles, and adjust the height of the chair and the PC screen. In case of contractures, you can apply local heat, gentle massages and consult a physiotherapist if they persist.
4. Lower back pain
Low back pain is a common discomfort among people who spend long hours sitting in front of a PC. Lack of lumbar support, poor posture and physical inactivity can contribute to the development of this injury, which can become chronic if preventive measures are not taken.
Symptoms:
- Dull pain in the lower back.
- Pain that gets worse when sitting for a long time.
- Difficulty getting up or moving after sitting.
- Tingling or numbness in hand and fingers.
- Stringing pain in the wrist and forearm.
- Weakness in the hand when grasping objects.
- Dry, irritated or red eyes.
- Headache, especially in the forehead or behind the eyes.
- Sensitivity to light and blurred vision.
Prevention and treatment:
To prevent lower back pain, it is important to use ergonomic chairs with lumbar support, maintain good posture when sitting, and perform back strengthening exercises and the core. In case of chronic pain, it is recommended to consult a back pain specialist for appropriate treatment.
5. Carpal tunnel syndrome
Carpal tunnel syndrome is a common injury in people who use the keyboard and mouse repetitively. This condition is caused by compression of the median nerve in the wrist, causing tingling, numbness, and pain in the hand and fingers.
Symptoms:
Prevention and treatment:
To prevent carpal tunnel syndrome, it is essential to maintain a neutral posture when typing, use ergonomic wrist rests, and take breaks to stretch the muscles in your hands and forearms. If you present symptoms, it is recommended to consult a specialist in occupational medicine or a physiotherapist for personalized treatment.
6. Eye strain and headaches
Working for long periods in front of a computer screen can cause eye strain and headaches due to eye strain and prolonged exposure to the blue light emitted by the monitor. These symptoms can affect work performance and quality of life if not managed properly.
Symptoms:
Prevention and treatment:
To prevent eye strain and headaches, it is important to take blinking breaks, adjust the lighting in the work environment, and use screen protectors that reduce blue light emission. In case of persistent discomfort, it is recommended to consult an ophthalmologist to evaluate visual health and receive specific recommendations.
In conclusion, working long hours in front of a PC can increase the risk of developing various muscle injuries and discomfort. physical. It is essential to maintain an ergonomic posture, take active breaks and take care of your visual health to prevent and treat these conditions. Adopting healthy habits in the work environment can significantly contribute to reducing the negative impact of computing on people's physical and emotional health.