Save your Spine at Work!

Sitting in an air-conditioned office has its benefits in steamy Singapore. But, long, sedentary days can play havoc on our necks and backs. Here, orthopaedic surgeon DR YILUN HUANG talks about spinal issues faced by office workers, and how to treat and prevent them.

- GEORGINA HOCKLEY

What are the main spinal issues in office workers, and what causes them?

Neck pain and lower back pain are the two most common issues. Sitting for a prolonged duration with poor ergonomics (that is, your workstation set-up) and bad posture can cause unnecessary strain to the neck and lower back muscles, and increased pressure on the intervertebral discs. This in turn causes pain and stiffness in the neck and lower back. In severe cases, people experience nerve impingement symptoms, including tingling, numbness and weakness of the extremities.

How can prolonged sitting and poor posture contribute to spinal health problems?

Firstly, they can cause muscular imbalance and poor blood flow to the muscles and surrounding tissues of the spine. Some muscles become tight and others weak due to the improper activation. Decreased blood flow impedes nutrient delivery and waste removal to and from the muscles as well as tissues around the spine causing increased risk of injury and poor recovery. Overall, there's a negative impact on the health of the spinal structures.

Prolonged sitting can also increase pressure on the spinal discs, leading to herniated discs and degenerative disc disease over time. Herniated discs may cause nerve impingement, and cause weakness, numbness and pain of the neck, lower back and extremities. Poor posture while sitting can cause misalignment of the spine, leading to uneven distribution of load on the spinal vertebrae and surrounding structures. This can result in pain, stiffness and reduced function in the spine.

What are the warning signs to look out for?

Persistent or recurring neck or back pain, especially at rest; stiffness and a reduced range of motion of the neck or lower back; numbness or tingling in the arms, hands, legs and feet; weakness in the muscles of the back or extremities; and changes in posture or alignment of the spine.