Coronavirus and Isolation. What does remote work do with the body and mind?

The coronavirus outbreak has forced a large part of the population to study or work remotely. Working from home can have a negative impact on mental and physical health, especially when we have access to a limited pool of activities in our free time. How do long-term remote work and online learning affect your health? Can we minimize the consequences of the isolation forced by the coronavirus?

The impact of remote work on the locomotor system in the times of coronavirus

Spending long hours in front of the computer is not beneficial not only for the spine, but also for the shoulders, neck and wrists. The locomotor system is particularly affected by incorrect body posture, as well as staying in the same position for a long time. Such problems also appear in traditional office work. However, in the case of remote work, there may be additional factors that further aggravate the physical discomfort.

Not everyone can prepare it at home conveniently workplaceThe key elements of which are a chair that supports the spine well and a spacious desk that allows the correct positioning of the arms and wrists. The ability to work from an apartment also prompts some people to work in a reclining position and assume positions that are difficult for the spine.

The following problems from the locomotor system may be the result of remote work:

1. Pain in the neck, neck and shoulders. Most often, such ailments appear as a result of tilting the head and shoulders towards the monitor. In this position, we slouch our back, and if the laptop or monitor is too low, we put our neck forward and tilt our head, putting stress on the neck muscles and the cervical spine. In order to reduce this, place the screen at eye level by adjusting the height of the chair or using laptop stands. It is also worth moving as much as possible, also in a sitting position – perform neck twists or arm circles.
2. Pain in the lumbosacral spine. The sitting position is particularly stressful for the lumbar spine. Long sitting, tilting the body forward, and a chair that prevent it from being comfortably supported are some of the leading causes of low back pain in people working remotely. You may find relief from frequent insertions and breaks. It is also recommended to take pressure off the back – for this you can support the lower spine with a small pillow or a rolled up towel.
3. Tension in the hips. Sitting in such a way that a right angle is formed between the thighs and the torso to increase the tension in the hips. This position promotes back pain. A good office chair allows you to tilt the torso – 15-20 degrees is enough to relieve the hips. If we do not have such an opportunity, it is worth getting up every 20 minutes and doing stretching exercises.
4. Wrist pain. Lack of support for the wrists and forearms while working with the keyboard and the mouse may cause pain and lead to the development of carpal tunnel syndrome.

Check: Exercises for the lumbar spine – injuries, types of exercises

Other physical ailments associated with working remotely

Remote work during the coronavirus epidemic it also favors other physical ailments. One of them is leg cramps, which are sometimes the result of lack of movement and incorrect sitting posture. Normal circulation can be restored by sitting at a desk on a properly adjusted chair and with your feet resting on the ground. It is also important to get up frequently and take breaks. The cause of muscle cramps may be poor circulation, but also deficiencies of elements such as calcium, potassium and magnesium.

Read more: Coronavirus: A Diet to Boost Your Immunity

Long-term work in front of the screen also negatively affects the eyes, which quickly tire and dry. The feeling of tired eyes can turn into more bothersome symptoms, including red eyes, itching, burning, and headache.

Also in the case of eye problems, it is essential to take frequent breaks from work. All you have to do is take your eyes off the monitor once every 20 minutes, look out the window and wander around objects distant from the building for several dozen seconds. You should also remember to keep the appropriate distance from the screen, work in appropriate lighting, preferably in natural light. Dry eyes can also be moistened with appropriate eye drops.

Remote work in combination with the coronavirus epidemic results in long-term stay at home. Lack of fresh air, stress, straining the eyes or insufficient sleep are often the causes of headaches. This ailment can be minimized by ventilating the apartment frequently, taking care of the quality of sleep and drinking water or lemon water.

Mental health and remote work and isolation

Remote work, combined with isolation caused by the coronavirus epidemic, affects not only physical health, but also mental condition. One of the primary symptoms of poor mental health is depressed mood, but also irritability and a general feeling of tiredness. Closure, lack of freedom to move around or contact people can affect your well-being.

Some people, especially those experiencing the additional difficulties of the coronavirus, may develop symptoms of depression. Compulsory isolation in the case of people with diagnosed mental health disorders also creates conditions conducive to the deterioration of the patient’s condition.

Have a question about the coronavirus? Send them to the following address: [email protected]. You will find a daily updated list of answers HERE: Coronavirus – frequently asked questions and answers.

Read also:

1. Coverage of the COVID-19 coronavirus [MAP]
2. Coronavirus: Valuable Advice on How to Withstand the Stress of Loneliness
3. Recommendations for psychiatric hospitals in connection with the coronavirus pandemic