World Spine Day: Working longer hours? Here's how your spine is getting affected

Every yearOctober 16is marked as World Spine Day around the world to raise awareness about spinal health and its importance in daily life It was initiated by the World Federation of Chiropractic WFC in 2008In todayrsquos fastpaced world many of us find ourselves glued to a desk for hours While the convenience of office work has its perks the toll it takes on our spinal health can be significant Many office workers spend hours in front of a computer often in unsuitable positions that can cause discomfort and pain Over time these habits can lead to structural changes in the spine making it increasingly difficult to maintain a healthy posture say expertsOnes spine may sustain harm due to carelessness or due to failure to keep good posture The backbone can also be harmed by spinal cord disorders and back traumas Recognising the growing concerns about long working hours and their possible effects on spin health middaycom reached out to health experts and interior designers to shed light on how sitting at our desks working can affect our spines Dr Mazda K Turel brain amp spine surgeon at Wockhardt Hospitals in Mumbai Central and Dr Girish L Bhalerao super specialty consultant orthopaedic surgeon Wockhardt Hospital in Mira Road also offer practical tips to maintain spinal healthWhat causes spine problems for people who work fulltime office jobsTurelSpine issues in fulltime office workers are typically caused by prolonged sitting poor posture and repetitive strain Sitting for long periods compresses the discs in the spine causing them to lose flexibility over time Inadequate ergonomic setupsmdashsuch as poorly adjusted chairs desks or screensmdashfurther contribute to these problems by promoting slouching or awkward posturesBhaleraoThe extreme work culture where one needs to sit in one place for extended periods without taking enough breaks can negatively affect the spine and back Over time this can significantly strain the muscles and ligaments of the back and neck Lack of a proper workplace like chairs that do not thoroughly support your back and neck while working can increase the risk of spine problemsWhat are the early signs of spine problemsTurelCommon early signs includeBack or neck pain especially when sittingStiffness or decreased range of motionNumbness or tingling in the arms or legsHeadaches especially in the back of the headMuscle weakness or fatigueBhaleraoIndividuals may experience a range of symptoms that may be an early indication of spinerelated problems The symptoms can include sharp back pain weakness in the limb major changes in reflexes loss of sensation unevenness in the hip or shoulder problems maintaining balance neck pain stiffness and unintended weight lossWhat consequences does poor posture have in the long runTurelOver time poor posture can lead to chronic conditions like degenerative disc disease herniated discs or spinal stenosis It may also cause musculoskeletal imbalances leading to persistent pain reduced mobility and even nerve compression which can cause more severe neurological symptomsBhaleraoPoor posture does more harm to your spine than you may think Habits like slouching or back hunch can lead to chronic back pain The unbearable back pain makes it difficult to perform daily activities like sitting for a longer duration Other than that it can also contribute to several longterm issues like chronic neck and shoulder pain increased risk of spinal injuries spinal misalignment nerve compression joint degeneration muscle imbalances reduced flexibility and poor blood circulationWhich age group suffers the mostTurelPeople between 30 and 50 years of age tend to experience the most spine issues This group often combines long hours at desk jobs with declining physical activity and agerelated wear and tear begins to manifest in the spineBhaleraoVarious factors are to be blamed for increased spinal problems This is mostly due to a sedentary lifestyle poor food choices poor posture certain medical conditions and overuse of the spineDo spinal issues impact people differently depending on their genderTurelSpinal problems can affect both men and women but some differences do exist Women especially during pregnancy or menopause may face increased risk due to hormonal changes that affect bone density and joint stability Men on the other hand maybe more prone to lumbar disc herniation often due to heavier lifting or more physically demanding tasksWho is the most vulnerable to spine problemsTurelThese are the most vulnerable categoriesIndividuals who sit for long periods without breaksPeople who are physically inactive or have weak core musclesThose with poor posture or improper workstation ergonomicsOlder individuals who may suffer from agerelated spinal degenerationBhaleraoPeople with certain health conditions physical inactivity those with sedentary lifestyles such as office workers or students poor posture the elderly obesity and athletes who indulge in highimpact sports are more vulnerable to spinerelated problems that can become lifethreatening in later life if neglectedAlso ReadWorld Arthritis Day 2024 Why more young people are developing arthritisWhat are the different types of spine diseases that affect peopleTurelThese are the different conditions that can affect peopleHerniated disc A bulging or ruptured disc presses on a nerve causing pain and sometimes numbnessDegenerative disc disease The discs between vertebrae lose hydration and flexibility leading to painSpinal stenosis Narrowing of the spinal canal compressing nervesScoliosis Abnormal lateral curvature of the spineOsteoarthritis Wear and tear of cartilage in the spine jointsBhaleraoSeveral types of spine diseases can affect a range of people This can include spine diseases like herniated discs scoliosis spinal stenosis osteoporosis degenerative disc spinal infections spondylolisthesis ankylosing spondylitis spina bifida sciatic ca and spinal tumorsDo you have any suggestions for the best furniture to use in a workspaceTurel Here are some optionsErgonomic chair Adjustable in height with lumbar support to maintain the natural curve of the spineStanding desk Alternating between sitting and standing can reduce pressure on the spineFootrest To relieve pressure on the lower backMonitor at eye level This prevents strain on the neck and shouldersSupportive keyboard and mouse placement This should be close enough to avoid leaning forwardHow can people prevent spine issuesTurelPeople can follow these steps to prevent spine issuesMaintain good posture Sit with your back straight shoulders relaxed and feet flat on the floorTake frequent breaks Stand stretch or walk around every 30 minutesStrengthen core muscles Strong core muscles support your spineInvest in ergonomic furniture A proper chair and desk setup will make a significant differenceStay active Regular exercise including lowimpact activities like walking or swimming can prevent stiffnessBhaleraoIf you want to prevent spine problems then it becomes essential to take utmost care of your back One of the common mistakes that can hamper your back health is poor posture So make sure that you are sitting in the correct posture while avoiding slouching or hunching Strictly avoid lifting heavy things or boxes with improper technique as it can easily strain your back Take frequent short breaks between working hours to avoid spinal problems Eating a wellbalanced diet that contains essential nutrients like vitamins minerals lean protein fiber zinc and iron can be helpful to keep your spine healthy If you are someone who does not complete their daily intake of fluids then you should immediately leave this habit of yours as it can further lead to dehydration Drinking enough water or fluid can help keep you hydrated while restoring the volume of your intervertebral discs Engaging in physical activities or exercises for more than 45 minutes a day can be beneficial for your spine health Focus on strengthening your core muscles to prevent spine issues in later life