Your spine is your body’s shock absorber – look after it

The average person sits for about eight hours a day.

And while most of us have no choice in the matter, having to sit while driving to and from work, and sitting at work all day, sitting for such long periods is not good as it causes pain, stress, and tension on back muscles and spinal discs.

It also causes other conditions including obesity, high blood pressure, high sugar and high cholesterol levels.

World Spine Day is commemorated annually on 16 October, and is dedicated to highlighting the strain of spinal pain and disabilities.

It also focuses on the importance of spinal health and well-being.

What is the spine?

The spine is made up of vertebrae, which are a lot of small bones, with discs in between each one.

The discs are soft and gel-like on the inside, which helps absorb the shock of movement without stressing the vertebrae. A healthy spine has a slight s-shape curve to it.

This slight curve assists in supporting the body, and in absorbing tension of movement and gravity.

However, sitting causes the spine to constrict, putting pressure on the vertebral discs and the muscles surrounding the back.

How can sitting for long periods cause back pain?

Lower and upper chronic back pain is associated with sitting for too long. It causes the spine to be stiff, sore and painful.

Sitting adds stress on the muscles and discs on the back and neck.

Consequences of the sitting position include tightness in the hip flexors, restricted blood flow in the gluteus maximus (the muscle on the buttocks), which is a vital supporter of the spine.

Sitting for long also contributes to a slouching posture which causes the spinal ligaments to expand beyond their health limit.

Slouching, in turn, puts strain on the spinal discs, resulting in increased disc bulging and pressure.

People who sit behind a desk all day, whether typing or writing, develop a condition called posture syndrome, which is caused by leaning your head forward.

How can you prevent spinal/back pain from sitting too long?

Have a sit-stand desk. This allows you to switch from sitting to standing while at your desktop. Standing while working readjusts your posture.

Take regular short walks – every 30 minutes, to the kitchen or bathroom, or during lunch.

Walk to school or to work instead of driving, if possible Stretch every 20 to 30 minutes, stand during meetings instead of sitting, walk to your colleagues’ desk instead of telephoning them, and lastly, stand while watching TV or talking over the phone.