From newindianexpress.com
Poor posture can even trigger sciatica, causing pain that radiates from the lower back down to the legs
CHENNAI: Do you have a colleague who spends all day glued to their chair, consistently turning down chai or coffee breaks? Then this is a warning to that workaholic - get ready to spend your hard-earned salary on health bills! Experts say that prolonged sitting can lead to multiple health issues.
In light of World Spine Day on October 16, experts talk about these problems and gather tips on how to prevent them.
Referring to a recent study published by the International Journal of Health Sciences and Research, Dr Suman Tadagonda, sports medicine physician and specialist in spine and athletes health at nSure Healthy Spine, Hyderabad, said that globally, lower back pain affects more than 540 million people and the condition has doubled in the last 25 years.
“In India, 64% of Indian IT professionals reported symptoms of pain and discomfort. Data suggests that most of the workforce, due to longer sitting hours, develop a lot of musculoskeletal health issues. They suffer from discomfort and pain in the hips, legs, neck, and shoulders. And the concerning part is that they don’t realise the very existence of the problem,” he said. Though this study only refers to IT people, experts believe that the effects of longer sitting hours are the same for everyone.
When you sit for long hours, it’s obvious that your spine will be affected. Highlighting some common spine-related problems, Dr Venkatesh Yeddula, senior consultant neurosurgeon at CARE Hospitals, Hyderabad, said, “One of the most frequently observed issues is chronic lower back pain, often caused by slouched posture or long hours of sitting.
This can lead to disc degeneration or herniated discs.” He added that many young individuals also suffer from neck pain due to leaning towards screens. Other issues, such as shoulder pain and muscle imbalances, arise from weakened core muscles and tight hips. Poor posture can even trigger sciatica, causing pain that radiates from the lower back down to the legs.
Dr Suman added that the pressure on the spine in any form is a starting point for developing not only upper and lower back pain but also leads to scoliosis, kyphosis, and other problems.
But that isn’t all; spine issues often contribute to broader health problems. Dr Venkatesh said that headaches can result from neck strain due to poor posture. Additionally, improper spinal alignment can cause poor circulation, leading to fatigue and muscle stiffness. Over time, spinal misalignment may even affect respiratory function, making breathing less efficient. Chronic pain from spine issues can also contribute to mental health problems like stress, anxiety, and sleep disturbances.
PREVENTION TIPS
Dr Venkatesh Yeddula gives us some tips to care for our spines:
Use a chair with proper lumbar support, adjust your screen to eye level, and keep your feet flat on the ground to maintain a neutral posture.
Take breaks every 30-40 minutes. Stand up, stretch, and walk around to relieve pressure on the spine and improve circulation.
Practice good posture by sitting upright, avoiding slouching, and using pillows or rolled-up towels for additional lumbar support if needed.
Apart from regular physical activity like walking, swimming, or yoga, incorporate simple stretches for the neck, shoulders, back, and hips to reduce muscle stiffness and improve flexibility.
Engage in core-strengthening exercises like planks or pilates to support your spine and reduce the risk of back injuries.
Drink plenty of water to keep spinal discs hydrated. This improves their ability to cushion and support your movements.
If needed, use a footrest to ensure your legs are properly supported and reduce lower back strain.
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