STIFF SPINE IN SITTING JOBS

 

STIFF SPINE is commonly seen in IT professionals and the persons who are doing sitting jobs.

Why because  They will sit in forwarding bent posture and they will  put 30- 40%  more load on spine compared to standing which leads to the disc degeneration. Disc degeneration is a structural change inside of the disc resulting in decreased ability to transfer load evenly across the spine. The curves in the spine also disappear in sitting position, so the spine has less cushioning and protection. 


The following are the common problems seen in the spine because of prolonged sitting position :    
     
 The problem with the Cervical spine
      
Muscle strain / Strained Neck Any activity that places your body in a bad posture for a more extended time could cause the muscles to become spasm and fatigue.

Stiff neck is a sign of an underlying medical problem

Due to a stiff neck, it is difficult to move the neck on both sides and causing them to move or turn their whole body to look to that side

Cervical spondylosis degenerative disease in the cervical spine

Nerve root compression: Due to stiffness in the neck the nerve roots in the spine compressed which causes numbness and tingling and weakness from the shoulder to wrist and fingers and which interfere with our daily activities. Pain that serves by Radicular nerve along its pathway called cervical radiculopathy

The problem with the Thoracic spine 

Is the longest spine which includes both upper and middle back which gives stability to the rib cage and protects the vital organs.

Upper back pain more due to poor posture in front of the computer 

for longer periods.

Kyphosis also called Hunchback seen rarely in the upper back.

Pain from the base of neck to the bottom of the rib cage called 

Upper and Middle back pain which occurs due to poor posture, 

overuse, muscle strain.

Due to spinal instability, the nerve roots also get affected.

If any nerve is affected in this area then you will get pain in other areas where the nerve travels like arms, chest, abdomen, legs. 

The problem with Lumbar spine

The lower back referred to as a Lumbar spine where it curves inward towards the abdomen & this inward curve inthe spine called Lordosis . 
Disc degeneration in lumbar spine leads to Lumbar Spondylosis. 

The most common cause of low back pain is muscle strain.

Sitting in a chair for long periods of time can cause Lower back pain

Low back pain is not to be taken easily because over a period of time, the stress and the strain on the ligaments can lead to permanent changes in spine structure which may leads to chronic back pain.
When there is Compression of the sciatic nerve at L5 & S1 it leads Sciatica which causes radiating pain, tingling, numbness from lower back to the legs and ankles.
Bad posture may cause POSTURAL SCOLIOSIS ( increase in sideway or lateral curvature of the spine) with no bone deformity & is reversible by posture retraining and exercises. 

The problem with the Sacrum & Coccyx 

Sacrum is a large triangular shape bone lies below the lumbar spine & in between 2 hip bones.

Below the sacrum is the coccyx also called tail bone.

Tailbone pain occurs due to prolonged sitting & the pain is dull, achy but sometimes become sharp while doing some activities like sitting to standing & during prolonged sitting or standing.

Sacroiliac joint pain when you sit your lower back is in the worst position and the curves in your spine disappear, so your spine has less cushioning and protection. Also, the weight of your body goes through your sacro-iliac joints. 

These joints don't have a disc, hence no cushioning also. Because of this when you recline slightly it feels better, you are taking pressure off these joints. .As the pelvis is the foundation for your spine, you will get stiffness and aches elsewhere. with prolonged sitting the  nerves that run from the lower  back through the pelvic floor get  irritated and even there will be a loss of muscle mass on  bottom due to  lack of use. This muscle is protective tissue that keeps  weight up and off on nerves in sitting position and when there is a loss of muscle mass then it starts to compress the nerves, resulting in pain and other sensations like burning, wetness, or sharp pain in their bottom, groin, or inner thighs. It is a compression injury.                  

  

  

There are various solutions to protect your spinal cord from work related injuries

  You should do Minor changes at your work place , by simply following these changes  you can help your spine from work related injuries.

Ergonomic Advice   :      

         

Ø  Proper position of your chair by keeping monitor at eye level

Ø  Keeping your head up 

Ø  Shoulder straight

Ø  Arms should be flexed at 75-90 degree angle at elbows.

Ø  Knees at 90 degrees position over the ankles, and                          

Ø  Feet flat on the floor & if feet is not reaching floor properly then keep a footrest

Ø  Low back support

Ø  For tail bone pain use V shape pillow while you sit   

Ø  Instead of chair you can use Swiss exercise ball at your workplace which helps improve balance and flexibility         

 Ø  Wooden chair without arm rest will force you to sit in upright position & helps body movement frequently.     

 Ø  Even if office chair adjustments are done also static posture for longer periods is not good for the spine

 Ø  Try to walk at least 10 minutes every hour in your workplace so that there will be an increase in healthy blood flow that brings important nutrients to spinal structures.

 Ø  Say hello to your co-workers by turning your head side by side which helps to avoid neck stiffness    

  Ø  Take breaks at least for every one hour and walk around or else go for bathroom           

  Ø  By mixing sitting standing and moving will make your spine safe and good and increases mobility  

 ØEye exercises move your eyes clockwise and anticlockwise direction and sideways
 Ø Foot rotations & toes curling / bending   

 Ø  Avoid slouching or leaning forward

 Ø  Avoid phone cradling    

 Ø  Avoid crossing legs

          

Maintain a regular fitness regimen


PHYSIOTHERAPY TREATMENT 
                              

 Ø  Isometric exercises for neck : Keep your both hands on forehead and try to push the forehead against the hand resistance and hold the position for 5 breaths for 5 times and repeat the same to your back of head & to sides of your neck by giving resistance with one hand .

 Ø  Stretching

 Ø  Strengthening exercises  

 Ø  Breathing exercises in the middle helps in relaxation and movements in thoracic spine 

 Ø  Flexibility exercises

 Ø  Relaxation techniques : Drop your arms & hands to your sides and turn our hand  inward and outward so you may feel a slight stretch and relaxation from shoulder to wrist.
 Ø  Pelvic floor bridging exercises  

 Ø  Correction of posture
 Ø   Pain can be managed with self care by proper rest, application of ice, Pocket TENS  
 Ø  For Sciatica – Piriformis stretching can be done in a chair at 
     your workplace .Sit upright in a chair,  Cross right ankle over the left knee and flex the foot by pushing through the heel. Then stay for 5 breaths & repeat for 5 times the same with the opposite side.
 Ø  Pain: ultrasound treatment , IFT, TENS  
 Ø  Spinal traction for nerve compression and chronic pain. 
 Ø  Spinal Manipulations helps in relieving pressure on joints.
  Ø  Massage 
  Ø  Squeeze ball for fingers strengthening   
   

  

             Follow simple solutions and make your Spine comfort and safe

Note: Please consult your doctor before starting exercises