In today’s modern world, where technology dominates both work and leisure, long hours spent seated are becoming an inevitable part of daily life. From office desks to the comfort of home, many people find themselves glued to chairs for hours at a time, often adopting improper sitting postures.

While the short-term effects of this sedentary lifestyle might go unnoticed, the long-term consequences on the spine can be severe and debilitating.

As we advance in our work, we also seem to be advancing toward an increase in spinal health issues. Leading orthopedic specialist, Dr. Surbhi Bhagat, of the Ortho Renew Regenerex India Joint, Spine, and Sports Clinic, sheds light on the crucial spinal problems triggered by prolonged sitting. These problems not only affect the elderly but also younger generations who spend hours sitting at their desks or staring at screens.

Here’s a deeper dive into the four common spinal problems caused by extended periods of sitting:

1. Degenerative disc disease

The spinal discs act as cushions between the vertebrae in the spine. These discs absorb shock and allow for flexibility during movement. However, sitting for long periods, especially in an incorrect posture, leads to increased pressure on the spinal discs. Over time, this continuous strain can cause the discs to degenerate. When the discs lose their cushioning properties, it not only becomes painful to move but can lead to chronic back pain and stiffness.

A sedentary lifestyle promotes the compression of these discs, especially in the lower back. The discs in the lumbar spine, which bear much of the body’s weight, suffer the most from this pressure, increasing the risk of premature disc degeneration. As the discs deteriorate, they lose their ability to provide adequate support, which can lead to further spinal complications.

2. Herniated discs

Another severe condition associated with prolonged sitting is herniated discs. A herniated disc occurs when the soft, inner material of the disc bulges out beyond its outer layer, often pressing on nearby nerves. This condition, commonly referred to as a slipped or ruptured disc, is one of the most painful spinal issues.

When sitting for long periods, especially in poor posture, there is increased pressure on the discs, particularly in the lumbar region. The disc’s outer layer weakens, making it easier for the inner soft material to protrude. This causes immense pain, numbness, and tingling in the affected area, which can radiate down the legs or into other parts of the body. In severe cases, a herniated disc might require surgical intervention to prevent nerve damage.

3. Facet joint arthritis

Facet joints are the small joints located in the spine, which allow for smooth movement between vertebrae. These joints play a critical role in supporting the spine during movement, but when the body remains stationary for prolonged periods, they are put under excessive strain. Sitting for long hours puts pressure on these small joints, leading to inflammation and wear-and-tear. Over time, this condition leads to facet joint arthritis, a common form of osteoarthritis that can cause severe pain, stiffness, and reduced mobility.

The repetitive stress caused by sitting, particularly when the posture is improper, accelerates the breakdown of cartilage in the facet joints. As the cartilage erodes, bone-on-bone friction increases, leading to inflammation and pain. Facet joint arthritis can make even simple movements, like bending or twisting, incredibly painful.

4. Spinal stenosis

Spinal stenosis is another condition linked to prolonged sitting, particularly when combined with poor posture. This condition refers to the narrowing of the spinal canal, which houses the spinal cord and nerve roots. As the space narrows, there is increased pressure on the nerves, causing a range of symptoms including pain, numbness, and weakness in the affected areas.

Sitting for long periods can contribute to spinal stenosis by compressing the spine and exacerbating the narrowing of the spinal canal. Over time, this pressure on the nerves can lead to more serious symptoms, such as difficulty walking, balance issues, or a loss of sensation in the legs and feet. In some severe cases, surgical intervention may be necessary to alleviate the pressure on the nerves and restore mobility.

How can we protect our spine?

While the consequences of prolonged sitting are serious, the good news is that most of these problems are preventable. Here are some simple, yet effective ways to protect the spine and ensure long-term spinal health:

• Practice Good Posture: Sitting with a straight back, shoulders relaxed, and feet flat on the ground can reduce the strain on the spine. Make sure your chair supports the natural curve of your lower back to maintain proper alignment
  
  
• Take Regular Breaks: Experts recommend standing or walking for at least 5-10 minutes every hour. This helps relieve the pressure on the spine and promotes blood circulation, reducing the risk of developing spinal issues
  
  
• Use Ergonomic Furniture: Invest in ergonomic chairs and desks that support the spine. Adjustable furniture allows you to set the right height and angle for both sitting and standing
  
  
• Strengthen core muscles: Core exercises can help support the spine and reduce the risk of back pain. A strong core stabilizes the spine, making it less susceptible to injury
  
  
• Maintain a Healthy Weight: Excess weight, particularly around the abdomen, can add unnecessary pressure to the spine. Maintaining a healthy weight reduces strain and helps prevent spinal problems.

The modern lifestyle has made sitting for prolonged periods a common part of life, but the consequences on spinal health can be dire. As Dr. Surbhi Bhagat points out, degenerative disc disease, herniated discs, facet joint arthritis, and spinal stenosis are becoming increasingly prevalent as a result of this sedentary behavior. However, with proper posture, regular breaks, and physical activity, these issues can be prevented or at least mitigated.