Transcript: Christian Productivity: Overcoming Ergonomic Issues for Better Focus

Namaste, Namaskar, Good morning and good evening my dear friends. A warm welcome to one and all of you. And I want to thank you that you are taking your time and you are staying connected through these online sessions. And I only hope that you are doing very well. Even if you are not doing very well, may it be your job situation or a health problem or some other issues that is bothering you. Do not worry. The reason why we are always having these sessions is to convey one important point in this world, in this life that we live. There is no shortage of problems, there is no shortage of issues, but there is shortage of an attitude called as overcoming the problems. And that's what we are time and again conveying how to overcome the problems. And these are the sessions which will mould a person. Very, very important thing. We got to mould our attitude. And moulding our attitude is not left to another person. It's your responsibility. It's your own problem that you need to deal with and you got to be responsible. Age does not matter at all. It's only an attitude that you need to inculcate or instill. If you plug that right attitude, that right chip, right, called as an attitude to overcome, that will really take care of all the problems for the rest of your life. That's why being youngsters, you got to plug in this chip. As parents, you got to plug in this chip in the brains of your children, right? You really should not be part of that intimidating system. You know, exams are nearing. Are you studying? You are always playing this and that. Don't intimidate. But, you know, you can tell in a different way. We have these many portions to cover. Come on, let's sit and do it. But however, you can go and play exactly one hour. You got to be back. All right. Fine. So this is the way how you could instill this chip called as coaching and molding your children, becoming and making them as overcomers. All right. Time is going on. A warm welcome again, yet another day, yet another session and today's topic is a very, very, very famous topic called, we want to entitle as Ergonomic Issues. Ergonomic Issues is gaining lots and lots of importance regardless of any part of the world you work, any country, any state, any district, any province, any street, any gully. All of us go through one problem in common, Ergonomic Issues. the olden days like four or five decades ago the problems that they talk in common are cold fever and this and that nowadays our people are very very intellectual they know how to battle against these kind of common health issues right and fever they know what to do cold they know what to do throat ache they know what to do which doctor to consult and stomach problem they know what to start with and normal antibiotics then they go for scanning all these things you know the underlying principle is well documented and thanks to the awareness that is being brought to the society thanks to the government of India thanks to all wonderful doctors thanks to youtuber lot of youtubers you know they they they pose in lot of videos but the most forgotten the most ignored is this ergonomic issues people don't even take a note of it but nowadays the importance is gaining now in this session what we are going to deal with is like two things only why these ergonomic issues are evolving and how we can deal with these ergonomic issues and in between these two i also want to talk about what are the different types of ergonomic issues there are various from crown of your head to the sole of your feet there are lots of parts in our body lots of limbs and joints and bones and muscles and you know our body is like a university if you have to sit down and research the body one lifespan is not enough so wonderfully made right good now let's come back to the original topic why this ergonomic issues are evolving what are the different types of ergonomic issues how are we going to deal with these ergonomic issues this is not a medical class i am not a medical student i do not do my medicines therefore If I am going to talk anything that is outside my reach, outside my knowledge, I am going to be sued. So, I got to be very careful. But the little analysis what I have done, I think you will be knowing most of it. But when we present it as a package, it is going to be like an awareness session. It is going to be like a recap. It always helps. Right? Now, let us talk about why this ergonomic issues are on the rise in the last two or in the last one decade I would say the last 10 to 20 years 10 to 15 years ergonomic issues have taken its toll it's taken its rise why the reason is because 8.5 out of 10 people have become workaholics will you be able to believe this you won't be able to believe this but just research your lifestyle especially your working style the number of hours you spend at your workplace the number of hours you spend in front of your laptop the number of hours you spend in traveling to your workplace yeah during covid times we all had this remote working options but you know what happened many people work from home is very comfortable I don't have to travel in traffic Bangaloreans were very very thankful why because they don't have to go through this potholes bridge constructions metro constructions road has become narrow deviations rerouting and they don't have to go through all the problems but you know what happened they ended up working 40 to 50 percent more because the employer had kind of stipulated a rule that you got to be available yeah you have the flexibility but you got to be available earlier you don't have to be available all the time why because you can always say i'm in transit you can say that one way i'm taking taking two hours for me to reach home and the other way it's taking two hours to reach office 4 hours you are outside out of work which means you are which is also a stress We will talk about those types of ergonomic problems in a in a moment now what happened is the statistic says that because of this 40 to 40 40 to 50 percent in improvement and productivity the employer is able to churn productivity but at the same time many people fell sick especially with ergonomical issues why because too much of sitting before the laptop too much of focus right and what happens is they'll put their neck some people you will see almost they will be getting say when I come closer you will get scared of looking at my face therefore I'm staying here they will be why we are analyzing the reason why the reason is because their neck will be to the front getting inside the monitor correct without your knowledge I have done that many times and they don't stand up we'll talk about the rules how to overcome quite frequently they will be sitting and and the stress levels will increase which will also contribute to your sugar levels and blood pressures that's a different topic I won't get there we'll talk about ergonomic will say will we'll only stick to that that topic because it's a versatile topic stress is a versatile topic I'm not getting into that and what happens is too much of sitting and too much of focus too much in they also end up with eye problems which is a different topic dry dryness in ice now So, let us limit the ergonomic issues, ergonomic issues. Ergonomic issues by definition, some of you may not even understand ergonomy means what and all that. Joint pain, neck pain and cervical pain, you will suddenly start getting pain here, cervical points, right? And that point can travel all the way to the top of your head, from the top of your head. The pain here, you know, this edge can travel all the way to the tip of your finger, this entire area wrist pain pain in your forearms pain in your shoulders shoulder shoulder balls or joint right and pain all the way from the mid of your spine backward it can travel all the way from starting from l5 l l4 l3 l2 l sorry it's reverse l5 l4 l3 l2 l1 if you have a problem in l1 you will have neck problems you can't turn frequently you can't lie down always you will have pain you You can't ride a two-wheeler. In fact, you can't even ride a four-wheeler. You are not fit for traveling. That's another thing. And as it comes to L3, it's a mid-back pain. It can travel downward. Pain through your buds all the way towards the backside of your thigh, towards your calf muscles, backside of your leg. Traveling all the way to your big toe and all the toes. You know, there is a web kind of thing, big toe and the neighboring toe, the pain. This is all L5 and S1. You can Google and see what is this. There are nerves. Our body is made of nervous system and muscular system. Both are to be taken care through normal stretch exercise, relaxing and this and that, which we don't tend to do when we are workaholics. Now, what is the reason for us to be workaholics? One is COVID. it another thing is like pressure at workplace competitions working for promotions and trying to gain popularity familiarity this and that right i'm not saying you you should stay away from all of this what to do unfortunately our system is built that way we all look at our colleagues as competitors eight out of ten people they always look at that way only two or three people they They fall outside this ladder. They don't care. They are always cool. They always want to contribute. They always want to collaborate. They always want to build people. Such people grow faster than these people who look at others as competitors. The reason for workaholics or workaholism is this, you know, you look at everyone as your competitor, but you always focus, you become narrow minded. You won't be able to contribute outside the box. Think outside the box. Understood. So anyway, I'm not getting into that topic. coming back to ergonomic issue. Okay, why you almost got an idea my 10 minutes got over. What are the different types also I touched upon, but some more types are like while sitting some people will have over sitting they will have pain in the side rib and which can travel all the way towards the side side of their legs to their toe bottom of their toe. That is one thing. Some people while sitting they don't have problem but as they are walking few steps they They cannot walk because they will have problem in their pain around their thighs and knee joints and all that. All are again related to your L1, L2, L3, L4, L5, S1, S2, S3, three and halves are there in your pelvic muscles. Right? It is like a good medical class. I am talking the truth. This is the way our body structure is. If I have this L3, L5, same thing you also will have. All are human beings, right? You can Google what is that body nomenclature or something like that, autonomy of human system. You will know, what is that, I forgot that name, that is the name, right? The book which will have all the system defined and all that. You talk to your 8 year old kid or 11 year old kid, they will show you books where you can read all the nervous systems. Okay, leave it there. Now other people, right, while lying down, they will have terrible pain starting from their neck all the way to their lower hip and all that. They cannot turn around, they cannot get up from their bed. Other people will have problems travelling. They cannot sit in their cab or their office bus for more than 20 minutes. Terrible problem. I have gone through almost all these issues. I was able to overcome most of it, but I will tell you how. With that little thing that I have practiced in my own life and thanks to all the YouTubers and also some of the orthopedicians whom I have met and some physiotherapists, good physiotherapists are very few therefore you know the lot of people meant lot of money they will make you lie down they will give you heat pad they will give you this ultrasound and and they will send you home they want they will teach you some exercises which are not relevant right and the other type important type is sciatica sciatica sciatica problem is the disturbance the nerve is pinched your L5 nerve may get pinched your L2 nerve can get pinched and all that. Other types are disc bulges, herniated discs and disc compression, right? See that you know the spine how it is built, it is like discs one after the other it is built like that. In between the disc it is a fluid system. So what happens, the more you are sitting, you are imposing pressure. There should be a certain gap between each discs. And that's how the nervous system are built in between these discs, the gaps, no? That's where the nervous system is actually built. And the fluid is basically lubricating it to ensuring that the bones don't touch one another. Now, as you sit more, as you put lot of pressure, long working hours and all that, slowly the discs will start coming closer. The fluid levels will reduce. You do not drink lot of water, no? The problem is, I will tell you, because you are working too long, you do not drink too much of water. This fluid levels will be lowered. Dehydration happens in your system. This is true. I have researched and consulted few doctors also. Drink lot of water, right? And some people, you know, if I drink lot of water, I have to go for frequent urination. Dude, that is normal. Your system is here. Thanks to your kidneys, they are working fine. If you have to urinate, get a headset, you know, Bluetooth headset. You will be still connected. Go, put on mute. There is a button. Put on mute. Flush your toilet. Come back. What is this, sir? You are talking all this toilet matters and all in this session. It's a very practical problem. All of us attend long hours calls. You know, some days I am in meetings for 11 to 12 hours. Can I sit there without urinating? I am very practical. Right? This is a practical. Nothing to laugh about. please you know drink a lot of water and build a technology which will enable you to move around and I'll talk about how to overcome sorry I'm mixing on between types of problems and how to overcome both are important so side by side we are touching you understood the disc space reduces therefore what happens as it reduces the nerves nervous system is built in this gap right in this gap therefore the nerve is getting compressed therefore the nerve is getting pinched when you pinch a nerve so no nothing you pinch your skin your the pain you can feel in your brain correct no like that when your nerve is pinched the pain is not only felt in your brain your sensory system is also transmitting signals all over the body wherever the nerve system is traveling that is called a sciatica the nervous system is like a electrical wiring in your house electrical wiring is across the house right likewise it is traveling downwards across wherever the nerve travels that that main nerves chaotic as a main nerve whichever nerves are connecting all the nerves will have that pain that's why you're having pain all over your leg or body and rib and all the way I'm having pain all over my leg that's because all the nerves that are connected but the root cause too much of sitting another root cause the as a space has reduced You understood, okay. Now these are the different types of issues. Now my 15 minutes gone. Let's talk about how to overcome. Very very simple. I will not start with the yoga because all of you know yoga these days and I will talk about the consequences not only yoga, physiotherapy, anything. I will talk about the consequences. Be patient. A very important session. Don't log off. Hang on. Another 4-5 minutes. Too much of sitting. The new, the contemporary, what is the right term to use? The new terminology, the new terminology for slow poison, according to the olden days, was too much of sugar and alcohol. But I will tell you, the new killing mechanism in this contemporary world is too much of sitting. It's even worse than too much of alcohol. Don't have alcohol to possible extent. It's even worse than alcoholism. It's even worse than sugar, adding too much of sugar, eating sweets all the time. it's even worse than that always have this principle principle number one every 20 minutes you have to rise up of your desk why because the blood flow will increase it will relax your muscles it will relax your nervous system therefore the stress is not felt in the spine the stress is not felt in your nervous system 20 minutes you have to make it as a golden rule get up next principle Number two, have a Bluetooth headset possibly and walk around, you know, 20th minute you get up, you walk around, wherever that limited space, just walk around a circle for 30 seconds and then you sit, no problem. 20 minutes rise up, the second is 30 seconds, one minute possibly or stand for two, three minutes possibly and your system is even more better, right? It is responding. The system is even more responsive. The blood system, the veins, the blood vessels are responsive. It sends that blood. See, I will tell you when this ergonomic issues are coming, the blood flow is stopped. It's why? Because you are kind of stressing the system with an activity for a stipulated time. Now, that's not the way our body is designed. It's got to be in motion. That's why people who are in the mechanical field, civil engineering, construction and all that, they will be more healthy because they will be roaming around. They will be always active. You will see them no problem. the white collar job people where their collar doesn't get turned brown always sitting in an air-conditioned room in front of a system and all that they will become more sick they learn more and give more money to the medical system medical bills and then all that these guys will learn less but they'll be very healthy and happy that's a problem okay anyway coming to the original point right that's a third golden rule is drink lot of water a human system needs five to six liters of water at least you talk to any doctor needed for your kidney system nervous system spine system that fluid levels i told no everything for a heart to function very well digestive system excretory system you need water drink lot of water nice water warm water you drink it nice good for your acidity problems and all that so drink that third golden rule fourth is try to get a adjustable desk it quite expensive recently i picked one from ikea you want that link ping me separately i will pass that link it costs around 16 to 17 k it may sound expensive but i'll tell you what it will be very very lesser than the medical bills that are going to clear in the future trust me i got one for myself and wife both of us are sharing and using it has a pedal you can this or the electronics you are a very rich fellow spend some 40k 45k you get an electronic system with remote you press one button it it heightens and then it lowers which is very important why because sometimes you could stand and work this is very common infrastructure or a desk facility that is in europe europeans know every one of them will follow this and i have worked in europe for some time and i know they give a lot of importance to ergonomics but in india it is not popular why because the companies cannot afford this infrastructure right because nowadays they are dissolving in shrinking the infrastructure so if you are able to afford one afford it stay at home and and one and the important the next golden rule is while you are sitting and working you got to keep a little stool kind of thing or a little how do I say a kind of a short thing that can keep your legs for example this is your floor surface and always we keep our legs like this no your leg should be like this if your seat is like this your thigh should not land on the seat like this your thigh should be like this why because the pressure on your spine the pressure on your spine and the tailbone will be lesser that means the disc will be relaxed the compression the disc compression will not take place that easily right it should not be at the level that is one thing okay the sixth golden rule is your monitor should be at the height of your your head the crown of your head you should not look like this you should not look like this no no no both what it should not it should be at the same level the sixth seventh rule is I forgot the numbers okay forget it your Your hand should be on the chair. It should be resting on the chair. So get an armrest, nice armrest. It should not be like this. It should not be like this. It should be at the same level, right? In the horizontal. And likewise, your wrist should land on your desk. Your mouse should, you have a mouse. Do not, next rule is, do not use the pad, mouse pad in the laptop. You will end up with all sorts of ergonomic pain. Please, use proper mouse with a mouse pad. mouse pad should be ergonomically made your your mouse pad should have a bulge where you could land up your wrist and you could comfortably a smooth landing platform with a sponge kind of thing and you could use your mouse right mouse you will hold it in your fingers therefore it will be distributed you use only this finger no four finger then you will end up in all sorts of problem on a longer run trust me these are the ways to overcome the economic issues now getting into the exercise mode sorry my time is up actually but very quickly I'll tell you go for yoga go for physiotherapy no problem but I'll tell you what my experience not all exercises will suit you some exercises will not suit you why because you started at a later point of time you are not a five-year-old kid you are not a two-year-old kid you may be a 30 year old professional or a 40 year old profession 45 minute suddenly you cannot start a yoga and all that your system won't adjust your nervous system won't understand you're stressing it all the more so find a good physiotherapist find a good yoga therapist and that person will examine your body and that person will start help you to start with basic exercises and put you the on that for a basic exercise for two months and they will see how the system is reacting then they will increase it then they will moderately progressively gradually you got to increase the exercise levels only Only then your system will be adjusting. All of a sudden, don't start all 25 exercises. You will be bedridden. I was there. You will end up in sprains. You will end up in all sorts of what is that muscle spasm. Your muscle will become more tighter. Muscle is already tight. You got to flex, flexibilize it, right? So slowly you got to do it. So find a good physiotherapist. Do all sorts of stretch exercises, the camel exercise and the what is it cat exercise and What is the dog stretch exercise and putting the chest to your feet? You know all the exercises. There is no education needed. But what suits your body? Only a physiotherapist can find out. Work with the right physiotherapist. There are a lot of people who are always in rush teaching everything that they know. No, that is not the right thing to do. Okay. My time is up. Thank you for listening. I hope today's session was useful. You need more extended topics on this ergonomic thing? Let me know. Very interested. Why because I have gone through lot of pain. You also would have gone through all our human beings know you also would have gone through lot of pain. We will help each other. Okay. One last advice I will give you. We all go for walking. We all go for gym and all that. Do not run like this. Have a normal walk, right? The normal smart walk at a brisk walk they call it as take short steps. Don't take long steps and go and all that short steps walk for 40 minutes, 35 minutes enough. yourself walking for 20 kilometers and all that right normal exercise well stretch exercise walk normally and you will be staying healthy right what is important is i got to be slim i got to build my muscles like arnold's wachnager and this and that why what are you going to do with that that fellow himself has retired right so chill right you got to be fit fitness is not about you know your six packs and 20 packs and all that so don't go for all that fitness means you You got to live your life without pain. Any part of your body. You got to be fit. Understood? Alright. God bless you. Take care. Thank you for listening. Stay connected. We will come up with another session. God bless. Namaste.