Tackling Spine Strain at Work: Effective Solutions and Tips

Tackling Spine Strain At Work

In the hustle of modern work life, spine health often takes a backseat as we silently endure the demands of office jobs. Dr. Mohd Zaim Mohd Rashid, a consultant in Orthopaedic & Spinal Surgery at Gleneagles Hospital Johor, highlights the common spine health issues faced by Malaysian office workers and provides insights into preventive measures for maintaining spine health. 

Dr Mohd Zaim highlights the most common spine health issues among white-collar workers - prolonged sitting and poor ergonomics.

• Prolonged sitting and poor ergonomics are the most prevalent issues.
• Back muscle strain due to maintaining upright posture and load on facet joints.
• Incorrect screen height causing neck flexion and cervical spine strain.

The Impact of Prolonged Sitting

Prolonged sitting can lead to back pain and nerve pain, compromising overall spine health. Dr. Mohd Zaim explains that these issues are common among office workers who spend long hours seated without proper ergonomic support.

Preventive Measures for Spine Health

Dr. Mohd Zaim emphasizes to incorporate simple key practice to prevent spine strain at work. That includes:

Incorporate short breaks to stand and stretch.

• Short walks to the pantry.
• Back extension exercises.

Proper chair and desk setup.

• Screen at eye level.
• Avoid compromising neck muscles.

 Regular exercises:

• Core-strengthening routines.
• Flexibility routines.

Dr Mohd Zaim suggests three simple office exercises for maintaining spine health.

* Neck Stretches: Alleviate tension by using the right hand to cross over the head to the left ear, and repeat for the other side.

* Shoulder Rolls: Roll shoulders in a circular motion, clockwise and counterclockwise.

* Seated Twists: Plant both feet, twist the lower back to one side, and then the other. Repeat each set for ten seconds.

Importance of Posture

Maintaining proper posture is key to preventing spine problems. A few practice to keep in your daily work routine;

• Ergonomic workstations:
• Reduce eye strain by maintaining correct eye level screen height.
• Provide lumbar support to keep lower back arches intact.
• Align the pinna of the ears, shoulders, and hips to keep the spine balanced.

Impact of Excessive Screen Time on Cervical Spine

Excessive screen time can lead to muscle fatigue and neck strain. Dr. Mohd Zaim advises taking short breaks every 30-40 minutes to exercise the neck muscles and suggests incorporating coffee breaks to help relax the muscles.

• Muscle fatigue and neck strain due to prolonged forward head posture.
• : Take short coffee breaks to alleviate strain.
• Exercise the neck every 30-40 minutes to relax muscles.

Early Signs of Spine Issues

Early detection of spine problems is crucial for effective treatment. Persistent pain and discomfort can indicate degenerating facet joints, while nerve involvement can manifest as instability, limb numbness, poor hand function, or sciatica leg pain. These symptoms may signal narrowing of the spinal canal or foramen.

• Persistent pain and discomfort.
• Degeneration of facet joints.
• Nerve involvement symptoms:
• Instability.
• Upper and lower limb numbness.
• Poor hand function.
• Pain radiating down the leg (sciatica)
• Indicate narrowing at the spinal canal or foramen.

Early detection allows for more conservative treatments and can reduce the risk of complications if surgery is necessary. Dr. Mohd Zaim emphasizes the importance of seeking medical help promptly to address spine issues.

Importance of Early Detection

Early detection of spine problems is crucial for effective treatment. Persistent pain and discomfort can indicate degenerating facet joints, while nerve involvement can manifest as instability, limb numbness, poor hand function, or sciatica leg pain.

These symptoms may signal narrowing of the spinal canal or foramen.

Spine Health Challenges for Malaysian Office Workers

Malaysian office workers often face spine health challenges due to a workaholic culture, leading to neglect of body limitations and a tendency to slouch. Additionally, many workers seek medical help only after symptoms become severe, often due to a lack of awareness or accessibility to healthcare services.

Concerned About Spine Health?

If you are experiencing persistent back pain, neck strain, or any other symptoms mentioned in this article, don't wait for the discomfort to escalate. Early detection and intervention are key to preventing more serious spine issues.

Book an appointment with Dr. Mohd Zaim Mohd Rashid at Gleneagles Hospital Johor today. Dr. Zaim specializes in orthopaedic care and spine health, providing expert advice and treatments tailored to your needs. Don't let spine strain hold you back - get the help you need today!