Mr. NR Narayana Murthy is an iconic businessman who rose from humble backgrounds to become one of India's richest and respected businessman. He is the founder of the IT Giant Infosys and also an investor in various start ups that have grown big.
His recent statement that youngsters should work for 70 hours a week if they wanted make it big in life. Proponents of Work Life Balance were up in arms against this proposal.
I am not here to say if it is the right thing or not . It depends on the individual, the circumstances , the needs , the ambitions and may be for some work is their entertainment that gives them happiness. This article is what you need to do , from an Orthopaedic & Ergonomic perspective, if you choose to work 70 hours per week in the IT Sector. Well most of the advice holds good for the 40 hour week also.
Ergonomic Requirements for IT Professionals Working 70 Hours a Week
Introduction
Information technology (IT) professionals are increasingly required to work long hours, often 70 hours or more per week. This can lead to a variety of ergonomic problems, which can cause pain, discomfort, and even disability.
Ergonomics is the science of designing workplaces and tasks to fit people's needs and capabilities. By following ergonomic principles, IT professionals can reduce their risk of developing ergonomic problems.
Common Ergonomic Problems
The most common ergonomic problems experienced by IT professionals include:
Repetitive strain injuries (RSIs): RSIs are caused by repetitive movements of the muscles, tendons, and nerves. Common RSIs include carpal tunnel syndrome, tennis elbow, and tendinitis.
Computer vision syndrome (CVS): CVS is a condition caused by prolonged use of computers. Symptoms of CVS include eye strain, blurred vision, and headaches.
Musculoskeletal disorders (MSDs): MSDs are injuries to the muscles, tendons, ligaments, bones, and nerves. Common MSDs include back pain, neck pain, and shoulder pain.
Solutions to Ergonomic Problems
There are a number of things that IT professionals can do to reduce their risk of developing ergonomic problems, including:
Adjusting their workstation: Make sure that your workstation is adjusted to fit your body. Your chair should be at a height that allows your feet to be flat on the floor and your elbows to be bent at a 90-degree angle. Your monitor should be placed at a height so that the top of the screen is at eye level.
Taking breaks: Get up and move around every 20-30 minutes to avoid prolonged sitting or standing. Stretch your muscles and take a few minutes to rest your eyes.
Using ergonomic equipment: Use ergonomic equipment such as a keyboard and mouse tray, a document holder, and a footrest to help maintain a comfortable posture.
Additional Measures
Use a standing desk: A standing desk allows you to alternate between sitting and standing throughout the day. This can help to reduce muscle fatigue and improve circulation.
Take walking breaks: Take a few minutes every hour to walk around and stretch your legs.
Invest in a good chair: A good ergonomic chair can help to support your back and neck and reduce the risk of pain and discomfort.
Use a variety of input devices: Use a variety of input devices, such as a trackball or touchpad, to avoid overuse of your mouse.
Get regular checkups: See an ergonomist or other healthcare professional for regular checkups to ensure that your workstation is set up properly and that you are not developing any ergonomic problems.
Orthopedic Problems and Solutions for People Who Work 70 Hours a Week
People who work 70 hours a week, especially in desk jobs, are at increased risk of developing orthopedic problems such as:
Carpal tunnel syndrome: A condition that causes numbness, tingling, and weakness in the hand and fingers.
Tennis elbow: An inflammation of the tendons that attach the forearm muscles to the elbow.
Trigger finger: A condition that causes a finger or thumb to lock in a bent position.
Back pain: Pain in the lower back, which can be caused by muscle strain, ligament injury, or disc herniation.
Neck pain:Pain in the neck, which can be caused by muscle strain, ligament injury, or nerve compression.
If you are experiencing any of these orthopedic problems, it is important to see a doctor or physical therapist for diagnosis and treatment. There are a number of things that can be done to manage and relieve orthopedic pain, including:
Physical therapy: Physical therapy can help to strengthen muscles, improve flexibility, and reduce pain.
Medication: Over-the-counter and prescription pain medications can be used to relieve pain and inflammation.
Ergonomic modifications: Making changes to your workstation and work habits can help to reduce your risk of developing or worsening orthopedic problems.
Surgery : In some cases a surgical intervention may be required.
Here is some NON ORTHOPAEDIC ADVICE for IT professionals who work long hours:
- Creating a flexible work schedule: If possible, try to create a work schedule that allows you to take breaks throughout the day and to work from home on occasion.
- Taking advantage of employee assistance programs (EAPs): Many employers offer EAPs, which can provide confidential support for employees who are experiencing stress, burnout, or other personal problems.
- Getting regular exercise: Exercise is important for everyone, but it is especially important for people who work long hours. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Eating a healthy diet: Eating a healthy diet can help to improve your energy levels and reduce your risk of chronic diseases. Make sure to eat plenty of fruits, vegetables, and whole grains.
- Getting enough sleep: Most adults need 7-8 hours of sleep per night. When you are well-rested, you are better able to focus, concentrate, and make good decisions.
- Set realistic goals. Don't try to do too much in one day. Break down large tasks into smaller, more manageable ones.
- Take breaks. Get up and move around every 20-30 minutes to avoid prolonged sitting or standing. Take a few minutes to stretch your muscles and rest your eyes.
- Delegate tasks. If possible, delegate tasks to other team members. This will free up your time so that you can focus on the most important tasks.
- Learn to say no. It's okay to say no to new projects or tasks if you are already feeling overwhelmed.
- Take care of yourself. Make sure to eat healthy foods, get enough sleep, and exercise regularly.
By following these tips, IT professionals who work long hours can reduce their risk of developing ergonomic problems, orthopedic problems, and other health problems.
SCOT: Dr. Naveen's Bone and Joint Clinic, Sholinganallur.
9094567894 , 9094567893
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