Spine Problems For Working Professionals In 21st Century

Before and during the Industrial Revolution, the majority of the population of the world used to work in factories or were peasants. That means work was done not by just sitting on a chair all day long. As we move forward with advanced technologies new jobs and works are created. In which most of the work involves just by sitting on a chair all day and night. In our digital age, many of us are spending long hours working at a desk, often unaware of the toll this can take on our **spinal health**.

We all are aware of the fact that how much spine is important for our body, it is because of our backbone only that we can stand tall and facilitate movement. Ignoring the health of our backbone can lead to discomfort, back pain, and even long-term problems. According to a report published in the Lancet, it is written that In India around 87.5 million cases are related to low back pain. If we talk about the globe then from this report it is predicted that over 840 million people by 2050 will suffer from back pain. So In this blog, let us explore how to protect our backbone and what we can do to maintain a healthy spine throughout the workday.

Understanding Spinal Health

As we know that our spine gives our body a structure which allows us to move freely with flexibility. But our spine also protects our spinal cord — A column of nerve tissue that connects the brain with other parts of the body. Knowing the importance of the spine for the body’s movement, any tiny issue related to spinal health can impact one’s overall well-being, productivity, and ultimately quality of life.

These spinal problems health often occur to the working professionals of the 21st century who work day & night to make a living. It is reported that around 80% of the working professionals sit for nearly 8–12 hours a day. This dangerous habit of sitting on a chair every day has caused specific spine health issues to the young generation. So, let us know some quick tips from which we can maintain our spinal health especially at our workplace.

Top 3 Hacks To Maintain A Healthy Spinal At The Workplace

Ergonomic Workspace Setup: First of all we should focus on creating an ergonomic workspace that can reduce stress on our spine. To achieve this we should select our chair carefully that can support our lower back. Talking about our sitting posture, we should keep our monitor at eye level to prevent any kind of strain on the neck. Along with this we should also adjust our keyboard and mouse for comfortable use.

Maintain proper posture: Second important part is to practice good posture while sitting. Try to sit back in your chair and keep your feet flat on the floor all the time when you are at your workplace. Try to stick our back straight against the chair, to make our shoulders relaxed and head aligned with our spine. In between this try to avoid bending or stooping forward frequently.

Take regular breaks: After maintaining a proper sitting position here comes the third part, to take a quick break every 30 minutes, stand up from your chair, stretch your body, and walk around for a few seconds. And when you are standing then try to stretch gently your neck, shoulders and back which will help to relieve tension and ultimately improve blood circulation.

Top 3 Foods to improve spine health

Now that we have learnt about the importance of sitting positions and stretching, here comes the diet part which also plays a vital role to maintain spinal health. If we take proper foods then it’ll help to strengthen our bones and it will support our spinal discs. So let us know some of the main foods that we should include in our diet for a healthy spine:

Foods that are rich in Calcium —

In Dairy products we can consume: Milk, curd and cheese.

When having Leafy vegetables: Spinach and broccoli.

And when we are consuming any Fortified foods: Cereals and Calcium-fortified juices.

Foods that are rich in Vitamin D We can consider fatty fish which includes: Salmon, sardines and mackerel.

Egg Yolk is considered the main source of vitamin C as well as Vitamin D. When taking Fortified foods then we can prefer: Orange juice and vitamin D-fortified cereals.

Conclusion At the end, after going through this blog I am sure that you will follow the instructions and understand how much priority you should be giving towards your spinal health at your workplace. First start by applying ergonomic practices, then start practicing good posture through your sitting position, which will lead you to a healthy life. However, at any point if you ever feel discomfort then do not hesitate to seek professional guidance.

If you want to consult me then you can reach out to me anytime by visiting my **website or you can book an appointment from here [Dr. Jayesh Sardhara](https://drjayeshsardhara.com/#book_now)**. Always remember, a healthy spine whether it is your backbone or your stand will affect your daily activities and ultimately it will lead and contribute to your overall quality of life.