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

Every year, October 16 is 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 2008.

In today's fast-paced 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 experts.

One's 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, mid-day.com 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 & 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 health.

What causes spine problems for people who work full-time office jobs?

Turel: Spine issues in full-time 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 setups - such as poorly adjusted chairs, desks, or screens - further contribute to these problems by promoting slouching or awkward postures.

Bhalerao: The 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 problems.

What are the early signs of spine problems?

Turel: Common early signs include:

• Back or neck pain (especially when sitting)
• Stiffness or decreased range of motion
• Numbness or tingling in the arms or legs
• Headaches, especially in the back of the head
• Muscle weakness or fatigue

Bhalerao: Individuals may experience a range of symptoms that may be an early indication of spine-related 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 loss.

What consequences does poor posture have in the long run?

Turel: Over 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 symptoms.

Bhalerao: Poor 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 long-term 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 circulation.

Which age group suffers the most?

Turel: People 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 age-related wear and tear begins to manifest in the spine.

Bhalerao: Various 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 spine.

Do spinal issues impact people differently depending on their gender?

Turel: Spinal 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 tasks.

Who is the most vulnerable to spine problems?

Turel: These are the most vulnerable categories:

• Individuals who sit for long periods without breaks
• People who are physically inactive or have weak core muscles
• Those with poor posture or improper workstation ergonomics
• Older individuals who may suffer from age-related spinal degeneration

Bhalerao: People 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 high-impact sports are more vulnerable to spine-related problems that can become life-threatening in later life if neglected.

Also Read: World Arthritis Day 2024: Why more young people are developing arthritis

What are the different types of spine diseases that affect people?

Turel: These are the different conditions that can affect people:

• Herniated disc: A bulging or ruptured disc presses on a nerve, causing pain and sometimes numbness.
• Degenerative disc disease: The discs between vertebrae lose hydration and flexibility, leading to pain.
• Spinal stenosis: Narrowing of the spinal canal, compressing nerves.
• Scoliosis: Abnormal lateral curvature of the spine.
• Osteoarthritis: Wear and tear of cartilage in the spine joints.

Bhalerao: Several 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 tumors.

Do you have any suggestions for the best furniture to use in a workspace?

Turel: Here are some options:

• Ergonomic chair: Adjustable in height with lumbar support to maintain the natural curve of the spine.
• Standing desk: Alternating between sitting and standing can reduce pressure on the spine,
• Footrest: To relieve pressure on the lower back.
• Monitor at eye level: This prevents strain on the neck and shoulders.
• Supportive keyboard and mouse placement: This should be close enough to avoid leaning forward.

How can people prevent spine issues?

Turel: People can follow these steps to prevent spine issues:

• Maintain good posture: Sit with your back straight, shoulders relaxed, and feet flat on the floor.
• Take frequent breaks: Stand, stretch, or walk around every 30 minutes.
• Strengthen core muscles: Strong core muscles support your spine.
• Invest in ergonomic furniture: A proper chair and desk setup will make a significant difference.
• Stay active: Regular exercise, including low-impact activities like walking or swimming, can prevent stiffness.

Bhalerao: If 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 well-balanced 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.