#WorldSpineDay: Ways to prevent back pain from sitting for too long

ACCORDING to experts, an average person sits for about eight hours a day, which can causes pain, stress, and tension on back muscles and spinal discs.

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According to Dr Naadir Bismilla, an orthopaedic surgeon, sitting for long periods of time affects your back and also causes other conditions that include obesity and high blood pressure as well as high sugar and high cholesterol levels.

World Spine Day is commemorated every year on October 16 and is dedicated to highlighting the strain of spinal pain and disabilities. It also focuses on the importance of spinal health and well-being. 

A healthy spine has a slight s-shape curve to it. The slight curve assists in supporting the body and absorbs tension of movement and gravity. However, sitting causes the spine to constrict, putting pressure on the vertebral discs and the muscles surrounding the back.  

“Lower and upper chronic back pain is associated with sitting for long. Being seated for long causes the spine to be stiff, sore and in pain. Sitting adds stress on the muscles and discs to the back and neck. The consequences of the sitting position are tightness in the hip flexors, restricted blood flow on the gluteus maximus -the muscle on the buttocks-  which is a vital supporter of the spine,” he said.  

Sitting for lengthy periods also contributes to a slouching posture that causes the spinal ligaments to expand beyond their limit.

Dr Bismilla shared a few tips to prevent spinal/back pain from sitting too long:

Have a sit-stand desk  

A sit-stand desk allows you to switch from sitting to standing while staying at your desktop.  

Take regular, small walks  

It is encouraged that a small walk is taken every 30 minutes, even if its to the kitchen of the bathroom. 

Stand up  

Do your work while standing up and stretch every 20 to 30 minutes. Stand in meetings instead of sitting down, visit your colleague instead of sitting down, stand while watching TV or when talking on the phone.

“Taking care of your spine is important because the spine is a major part of the human body. It enables you to stand, keep upright and even walk. Making sure that your spine is healthy will provide structure and support to your body, reducing any back pain,” said Dr Bismilla.  

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