With the rise of technology and all the benefits it brings to society, desk jobs are more prevalent than ever. You may have heard that sitting is the new smoking, and how sitting for long periods can increase your risk for many health conditions, such as heart disease, diabetes, and stroke. But another concern is, do you really know how sitting affects your spine? From putting stress on the muscles and discs of your back to overstretching your spinal ligaments, your spine is probably affected by your desk job more than you may think.
Have you ever noticed that after a day of sitting for several hours your back hurts? While one would think that your body would feel great after a day of binge-watching your favorite show or a day at the office that didn’t require much movement, the opposite is true. Sitting may seem relaxing, but it puts stress not only on your muscles but also on the discs and connective tissues of the spine. When you’re sitting for a long period of time you tend to keep the same posture, and while the proper sitting posture depends on the individual, no matter how comfortable it can seem at times, holding the same position for long periods is stressful for the body. Essentially, certain muscles must remain tense in order to sustain your position, right? So, if you’re staring at a computer screen, you may notice that your shoulders are rounding and forward and your head is tilted back with your chin pushed forward. That’s common, but it’s also quite stressful on the body. Not only do those particular areas become stressed, but it also creates compensation patterns, where other areas have to change their normal holding patterns to accommodate that posture.
Even with “proper” posture, although that’s a very individualized thing anyway, just the pressure that’s forced through your spine from sitting for a long period can be quite stressful, especially if the discs are already weakened due to injury, degeneration, or age. When you start your day off at your desk you tend to be more conscious of your posture. Once the day progresses, and you become mentally fatigued, you tend to become physically fatigued as well, thereby allowing your posture to decline. Another common problem caused by that slouching described above is that this may cause your spinal ligaments to stretch beyond their limit. Think of it like a rubber band. If you continue to stretch one section of a rubber band over and over again, it will eventually weaken and stay overstretched, right? The same thing can happen to the ligaments between each of your vertebrae. Often this results in increased abnormal pressure on the discs, potentially causing strain on the outer annulus of the disc and can increase your risk of developing bulging and herniated discs.
While many jobs require sitting for long periods of time, being conscious of your posture and your body positions and sensations can help you avoid these issues. Set a timer for every 30 minutes to an hour, to remind you to get up and move around. This will give your spine a rest and allow you to get some movement to boost circulation, clear your head, and generally allow your body to recover for a few minutes. Instead of sending emails, take a walk to your co-worker’s desk to relay the message. Try to be aware of your posture and change positions regularly in order to protect your spine. You may even talk to someone at your company about acquiring desks that allow you to alternate between standing and sitting while working. Most importantly, keep up your exercise routine to stay strong, and make massage a part of your recovery care to help relieve tense muscles that can lead to bigger issues.