By Esther Namirimu

Stilettos
Many women wear heels to make their legs appear longer, firmer and more pronounced, but much as those long, thin, high heels will make you look your best, they may not be the best choice.

Stilettos, especially when over-worn, can be a cause of pain in the legs, knees and back because they provide poor arch (foot) support. Dr. Samuel Bandobera of Mulago Hospital recommends comfortable shoes that provide arch support, such as flat shoes and sneakers, especially if you intend to walk a lot or run. 

Mobile phones and keyboards
Over-texting and playing computer games or surfing the Internet is fun, but may come with its downsides. These activities may strain the fingers and could result in arthritis (inflammation of the joints). When your thumbs begin to ache, it might be a sign that you should give texting a break. The same applies to keyboards. Without a wrist rest, a keyboard or mouse may result in wrist pain.

Laptop case
“Carrying a laptop bag over the shoulder can strain some parts of the body such as the forearm and contribute to back and shoulder pain,” Bandobera says. He advises that one rolls up the laptop strap or uses a bag that can allow the weight be evenly distributed.

Wallet
When tucked in the back pocket, like many men do, a wallet may trigger pain in the back, buttocks and legs. A loaded wallet may slightly shift the spine out of alignment, causing muscle tension.

Worse still, storing a wallet in the back pocket can lead to compression and irritation of the sciatic nerve. This is the largest nerve in the body and begins from nerve roots in the lumbar spinal cord in the low back and extends through the buttock area to send nerve endings down the lower limb.

The best preventive method is to remove the wallet before sitting, especially in the car.

Sitting posture
According to Dr. Jackson Kakembo of Muyenga Dispensary, poor sitting posture can tighten, weaken, or shorten some muscles. It can also result in chronic back pain, fatigue and muscle strain.

Kakembo notes that when sitting many people have a tendency to slouch back or slump over, for example when watching TV. This gives the spine a “C” shape instead of its normal “S” shape. This posture strains the neck and instead of distributing the weight along the spine, it is placed on the muscles, discs and ligaments, resulting in compression of the vertebral discs.

Kakembo recommends that one sits upright even when relaxing and ensure that the TV is not positioned too high.
The same applies to a desk job. Many hours spent at the desk or a poorly-positioned chair can result in back pain. A monitor that is too low or too high can also strain the neck.

The monitor should, therefore, be placed with the top of the screen at eye level and the chair positioned so that the back is upright with the feet on the floor. You can also use a cushion to support the lower back.

Driving
According to Bandobera, many people set their car seats at the wrong angle. Reclining the driver’s seat and slouching forward to grip the steering wheel can cause neck and back pain. 

It is, therefore, advisable that one puts the car seat in an upright position to support the head and lower back. The steering wheel should be within easy reach, so that the arms are slightly flexed and relaxed.

Lifting heavy objects
Kakembo says this can result in severe back pain. He says curving the back to pick an object and straightening  while carrying a load forces the back muscles to take the brunt of the burden.

He says to lift properly, bend the knees and hips until you are squatting. Keep the back upright and hold the object with force exerted on the leg muscles, while straightening your knees and hips.

Eyestrain
Mathew Kurichiyil, an optician at Lens and Frames Optical Limited in Kampala, says most headaches are centred behind the eyes due to eyestrain. Spending a lot of time on a computer, or ignoring uncorrected vision can strain the eyes. Kurichiyil advises that one schedules an eye exam to diagnose the problem.

Hairstyle
A mere hairstyle can trigger a headache, for instance after plaiting one’s hair or tying up the hair in a ponytail may trigger a serious headache. Some people, especially those who suffer from migraines, are very sensitive to tight headgear, light and braids.
Brenda Namono, a hairstylist, advises that one asks the hairstylist to be gentle while plaiting one’s hair, or that one lets the hair down.

Other factors
Dr. David Ssali of Dama Medicinal Herbs says other dangerous habits include skipping meals. This may  cause one’s blood sugar to drop. In some people, hunger can trigger headache.

According to Ssali, alcohol and chemicals with a strong smell such as paint, perfume and flowers can arouse a headache. He recommends that one keeps away from elements that may trigger a headache.
Chronic pain should, however, be evaluated by a doctor, especially if it interferes with work or sleep.