Dr G Prakash is Deputy Chief Medical Officer at Jindal Naturecure Institute
Present-day lifestyle involves prolonged hours spent sitting, either working in front of computers, watching television at home or even travelling. It not only increases the chances of developing diabetes, heart disease, high blood pressure but also adversely affects spine health.
Neck and back pain are amongst the most common complaints among desk workers who spend around 8-10 hours a day in a sitting position. Research has shown that prolonged sitting affects the ligaments, muscles, joints and discs of the spine. Inactivity weakens the spinal, gluteal and abdominal muscles which reduce core strength. Bad posture like hunching or slouching forward, sliding to the chair's edge and leaning back too much, neck bent to look high or down while looking at the computer screen - all of these can lead to chronic repetitive stress on the trunk muscles and the spine structure that can cause significant back, neck or shoulder pain.
Poor Posture
With age, gravity starts to work against us which further compresses the spine. Poor posture can add more trouble to the problem, compressing the spine even further leading to rounding the body, pain and troubling the disks. Millions of people around the world are suffering from back and neck pain which can diminish the quality of life and prevent a person from accomplishing even the smallest of tasks.
Wearing High Heels
Wearing high heels often too frequently can disrupt the alignment of the spine’s curvature. This can severely affect posture and can cause the backs and hips to flex.
Carrying Heavy Loads
Carrying heavy grocery bags, backpacks, shopping bags, etc. can make a person lean on one side. When the body stays tilted for long time periods, it can cause pain in the neck and damage the spine.
Using Mobile Phones
Though using a mobile is a habit that has become a part of our lifestyle, it is important to remember that it can immensely damage the spine. Craning the neck to use a mobile or tilting the neck while talking on the phone puts a lot of pressure on the backbone.
Bad Sleeping Position
Wrong or bad sleeping positions can be detrimental to spine health. It can put increasing pressure on the spine arch and neck which ultimately leads to neck pain, joint pain, and back pain.
Maintain Good Posture
It is crucial to maintain good posture all day long especially while doing daily routine activities like sitting at work, doing household chores, bending and lifting weights, travelling, etc. There should be adequate back support and the head and neck should be in alignment with the back while working in front of computers. Also, one should choose ergonomic chairs with adequate back support, adjustable height and armrests and thigh support. It is also to walk or stretch the back muscles every half an hour.
Exercise
Regular exercises can strengthen the spinal muscles and improve core muscle strength which can help prevent spinal pain. Those who sit for long durations are much likely to have a weaker core strength that adds to more stress on the structures in the spine. Exercising regularly can improve the core strength and strengthen the muscles of the back as well as the neck and shoulders.
Sunlight and Diet
The functionality of the discs in the spine depends to a large extent on their ability to retain water in their matrix. That's why adequate water intake is important.
Also, a balanced diet rich in calcium and vitamin D is essential for muscle and bone strength.
Low vitamin D is associated with reduced muscle coordination. Loss of calcium from bones can lead to osteoporosis which can lead to fractures and also results in acceleration of disc degeneration. Therefore, one should always get some sunlight, eat healthily and hydrate well.
Quit Smoking
The only factor that is proven to lead to early disc degeneration, apart from genetic composition, is tobacco smoking! Smoking can cause reduced blood supply to the vertebral bodies which affect the permeation of nutrients into the discs. This sets off an acceleration of disc degeneration and related problems.