The emergence of working in offices and a propensity for people to spend more time sitting in front of computers has created one of the modern evils the harm caused by long hours of sitting. This sedentary behaviour is compared to smoking due to the extensive effects which this behaviour has and continues to have on the welfare of everybody. Sitting for a long time causes extra pressure on the spine and results in poor posture, lower back pain and other spinal disorders.
In a conversation with Jagran English, Dr. Ashish Dagar, Consultant, Spine Surgery, Manipal Hospital, Gurugram explained how sitting for long work hours affects your health.
How does sitting down for an extended period affect the spine?
Postural Imbalance
Sitting all day or even in a poor posture such as slouching or hunching over, puts excessive pressure on the spine. Abnormal posture makes the spinal supporting muscles become weak which leads to forward head posture, rounded shoulder and lumbar curve depression. Long-term effects result in chronic pain and the alteration of the structural integrity of the ‘’affected’’.
Spinal Disc Compression
Prolonged sitting puts pressure on the intervertebral discs and shock absorbers found in between the bones of the spine. This puts pressure on the discs and can cause these discs to deteriorate even faster leading to some conditions such as a slipped disc in which some of the disc material pushes through the outer fibrous ring and rubs on the spinal nerves.
Muscle Stiffness and Weakness
Staying in one position for a long time leads to hip flexor muscles becoming tight, while the muscles at the back of your upper legs, your glutes and your core become weak because they aren’t being used as vigorously. This muscular imbalance has a direct effect on stabilisation of the spine and can lead to lower back pain and injury.
Cervical Strain And Neck Pain
Often, the act of sitting entails focusing on a computer screen that cannot be adjusted to eye level. This makes the neck tilt forward as it puts much pressure on the cervical vertebrae and can cause serious complications such as neck pain. In the long run, it results in cervical spondylosis and constant neck rigidity and/or pain.
Lumbar Spine Issues
The lumbar spine which is the lower part of our spine is the most affected by improper sitting positions. Sitting without proper back support for an extended period leads to the flattening of the normal lordotic curve in the lumbar spine and can thus lead to lower back pain and stiffness and in the worst cases lead to lumbar spondylosis or spinal stenosis.
Reduced Spinal Flexibility
Sitting for long periods limits the flexibility of the spine as it fails to move as fluids circulate within the joints, tendons and ligaments. As we earlier observed, it affords a stiff texture and this attribute not only makes people uncomfortable but also increases the possibility of an individual getting an injury when he or she is involved in any exercise activities.
Steps To Reduce The Risks
More Physical Activity
As shown for other negative effects of sedentary behaviour, physical activity can combat these risks of elongated sitting. Doing at least 60 minutes of moderate-intensity exercise can reverse most of these outcomes. Simple strategies such as taking a short break every 30 minutes, performing desk exercises or using a standing desk can make a significant difference.
Maintain Proper Posture
Additionally, maintaining proper posture while seated and integrating flexibility exercises like yoga or stretches into the day can alleviate musculoskeletal strain. There are also some practical ways in which organisations may help to create a healthier working environment including endorsements of ergonomic layouts and participation in well-being initiatives.