Sitting for lengthy periods at a desk job causes continual pressure on the spine, resulting in muscular stiffness, restricted blood circulation, and increased strain on the lower back and neck. Long hours at a computer can strain the spine, resulting in stiffness, poor posture, and persistent back discomfort. A sedentary lifestyle weakens the core muscles that support the spine, making it more susceptible to pain and discomfort. Many office workers spend most of their day sitting, frequently in positions that create undue strain on their lower back and neck:
Maintain posture: According to Dr. Anupam Jindal, Director Neurosurgery, Fortis Hospital, Mohali, “Maintaining good posture is an important method to safeguard your spine. Sitting with your back straight, shoulders relaxed, and feet flat on the ground will greatly relieve strain on your spine.”
Stretch or walk: Simple physical activities like standing, stretching, and walking about for a few minutes will help with circulation and muscular stiffness.
Strengthen core: Strengthening core muscles via regular exercise, such as yoga or pilates, can help to stabilise the spine and lower the risk of chronic back issues.
Ergonomic workspace setup: The height of chair and desk should match the individuals body size. The feet should be flat on the ground, or on a footrest, with knees at a 90-degree angle.
Regular breaks: A change in posture every 30 minutes such as standing, walking and stretching is recommended.
Nutritional care: According to Dr Jyotsna Jain Agarwal, Senior Pain Management Specialist and Head – Clinical development & Quality, Nivaan Care, “A balanced diet, adequate hydration and good sleep are essential. Individuals should maintain optimal levels of vitamin D, vitamin B12, thyroid function tests and blood sugars. Refined sugars, carbonated drinks, smoking, alcohol and excessive caffeine deteriorate spine health.”
Mindfulness and stress management: Stress can lead to muscle tension, exacerbating back pain. Practicing Mindfulness techniques such as deep breathing and relaxation helps.
Seek professional help: If back pain persists despite implementing these strategies, consider consulting a pain management specialist. Sometimes, there can be underlying causes of back pain which require medications and interventions.
Prevention strategies
Prolonged desk jobs can give rise to neck pain and back pain. Constant back pain can be disturbing and can adversely affect professional performance as well as the overall quality of life. Small improvements in our lifestyle or these treatments can prevent this issue and help us in maintaining a healthy back.
The cause of back pain can be identified by detailed clinical examination and with the help of imaging such as X-rays and MRIs.
With improvements in pain management modalities such as newer medicines, regenerative therapies – which include implantation of products derived from patients’ own blood, including platelet-rich plasma therapy, and nerve blocks – effective management of pain can be done.
Nerve blocks can be done by injecting medicines or by nerve ablation, known as Radio-frequency ablation (RFA). RFA blocks the pain sensation to the painful site and can lead to prolonged relief from back pain, lasting from many months to a few years. Sometimes, if disease is advanced, then surgical intervention might be required.
The exact choice of treatment will depend on the identification of the cause of pain. A comprehensive approach to pain management, including pain management specialist consultation, along with physiotherapy, counselor guidance, and nutritional consultation, as per individual need, helps in treating the root cause of pain and provides long-lasting relief from back pain.