Long workdays and excessive screen time can lead to back pain, stiff necks, and aching shoulders. Many people ignore these issues, thinking they are just part of desk jobs and busy schedules. However, medical experts say that prolonged sitting without breaks can put significant strain on the spine. This can lead to poor posture and long-term damage if left unchecked.
Neurosurgeon Dr Ankit Agrawal at Yatharth Super Speciality Hospital spoke with Health Shots about the negative effects of prolonged sitting on the spine and shared simple tips and tools to prevent long-term damage. “Many people notice a familiar discomfort a backache, tightness in the neck, or heaviness in the shoulders. These symptoms often get worse when long work hours, deadlines, and extra screen time come together. Health specialists are now calling this issue the ‘sitting disease’ because of the harmful effects caused by prolonged sitting” says Dr Agrawal.
What happens when you sit for too long?
People think neck and back pain is just a normal part of a busy life or working at a desk. However, from a medical perspective, these pains are warning signs that the spine is beginning to experience stress. “Working for hours on end in a seated position can cause the normal curves in the spine to flatten as muscles that surround the vertebrae start to tighten. As that continues to happen, there will be less blood flow, and for some, pressure will start to form in the lower region of the back,” says Dr Agrawal.
Without proper medical help, pain can increase quietly within just a few months. “If you have stiffness when waking up or lower back pain that gets worse after sitting for a long time, you should stop prolonged sitting. Other symptoms may include muscle tension in your back and legs, a dull ache in parts of your spine, or a need to move around,” the neurosurgeon explains the symptoms.
What can affect your posture?
Prolonged sitting can lead to forward head posture. This happens when the neck is pushed forward. It can also occur when using a computer or looking at a screen for too long. “These problems can lead to serious issues like nerve compression, disc degeneration, or long-term posture-related disorders”, says Dr Agrawal.
Dr Agrawal suggests the following products can help correct and improve your posture:
- Posture corrector braces: These wearable devices help you keep your shoulders and spine aligned. They remind you to maintain good posture.
- Ergonomic chairs: These products support the natural curve of your spine and help you maintain better posture while sitting for long periods.
- Standing desks: Adjustable standing desks let you switch between sitting and standing. This can help reduce the strain from sitting for too long.
- Foam rollers: Foam rolling helps relieve tight muscles and increase flexibility. This can improve your posture.
How can you prevent long-term damage?
Taking short exercise breaks to reduce the risk of long-term damage. These breaks don’t need to be long; even a few seconds can help. Short exercise breaks improve blood flow and make it easier to sit for long periods. “Making small changes to your daily habits, such as taking regular movement breaks and correcting your posture, to protect your spine from damage caused by prolonged sitting. Try to get up after 25-30 minutes and walk for a few minutes or stretch. Adjust your chair height and set your screen at eye level. With these simple changes, we can avoid this issue,” Dr Agrawal recommends.
To prevent long-term damage, try the following equipment. Here are some tips:
- Exercise balls: Sitting on an exercise ball can help strengthen your core muscles and improve your posture when used properly.
- Yoga and stretching equipment: Yoga mats, straps, and blocks are useful tools. They can help you stretch and strengthen your core stability, which improves your posture.
- Posture-correcting pillows: These pillows support your neck and spine while you sleep. They help keep your body properly aligned.
- Resistance bands: Using bands can help strengthen your back and shoulder muscles. Strong muscles are important for good posture.
- Physical therapy tools: Using professional tools, such as massage devices, can help reduce muscle tension that contributes to poor posture.
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This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)
