Long -term spending on the desk may seem harmless, but over time, it can wreak havoc on your spine.
Long -term sitting continuously puts pressure on the back, restricting blood circulation, and weakens the main muscles supporting your asana.
Without proper care, it can lead to chronic back pain, hardness and even more severe spinal cord issues.
Modern office culture has made new smoking – gradually, gradual and dangerous. What can you do to actively protect your spine while working for a long time.
Why desk jobs ruin your spine
Muscle stiffness and blood flow issues: very long stable
Weakening the core muscles: A sedentary lifestyle leads to a weak core, which compromises spinal support and makes the back more weak for stress and injury.
Postiral Fall: Without active awareness, most people carry or crane their neck over time, enhance the spinals.
Experts to protect your spine
1. Keep the right currency
Director of Neurosurgery at Fortis Hospital, Mohali, Dr. Anupam Jindal insisted, “Maintaining a good posture is one of the simplest and most effective ways to save your spine. Sit up straight with your back, relaxing the shoulders, and flat on the ground.”
Tip: Imagine a string that pulls your head towards the roof – it helps to straighten your spine without visual stiffness.
2. Transfer every 30 minutes
Still sitting is your enemy. Stand, stretch or walk every 30 minutes for at least 2-5 minutes. Even simple movements improve circulation and reduce muscle stress.
Pro Tip: Set a reminder or use a smart watch to indicate micro-break throughout the day.
3. Strengthen your core
Exercises such as planks, bridges, yoga and pilates strengthen your spine muscles. A strong core = a strong back.
4. Ergonomics matters more than you think
An ergonomic workpiece is not a luxury – this is a requirement.
From the height of your chair, your feet should be flat on the floor.
The knees should be folded at an angle of 90 degrees.
Your monitor must be at the eye level to avoid neck stress.
If necessary, use lumbar support cushion.
A standing desk or adjustable desk can also be a game-changer.
5. Keep your diet and hygiene in mind
Senior Pain Management Specialist of Niwan Care, Dr. According to Jyotna Jain Aggarwal, “Vitamin D, B12, thyroid health and blood sugar levels are important for the health of the spine.”
Cut back on sophisticated sugar, carbonated drinks, alcohol and excessive caffeine – they can weaken bone health and contribute to inflammation.
Pro Tip: Foods rich in omega -3S, calcium, and magnesium (such as spinach, almonds and salmon) help to make strong bones and reduce inflammation.
6. Manage stress carefully
Stress does not just weight your brain; It also tightens your muscles.
Including breathing exercises, attention, or even 5 minutes of walking distance can reduce muscle stress and prevent stress -related back pain.
7. When professional help is taken
If back pain persists despite changes, it is important to consult a pain management specialist. Constant back pain disk may indicate underlying issues such as herniation, arthritis, or nervous compression that requires targeted intervention.
Modern remedies include:
Platelet-rich plasma (PRP) therapy: using your own blood components to promote treatment.
Nerve blocks: injection therapy that numb the path of pain.
Radio-Frequency Ablation (RFA): A minimum invasive process that disrupts signs of pain for months or years.
In some cases, if the condition is advanced, surgical intervention may be necessary.
