The workaholic nature of Asians is one of the cause of spine health issues. – 123rf
IN the hustle of modern worklife, the health of our spine often takes a backstage, as we silently contend with the demands of white-collar work.
Gleneagles Hospital Medini Johor consultant orthopaedic Dr Mohd Zaim Mohd Rashid sheds light on the prevalent spine health issues faced by Malaysian office workers and offers insights into preventive measures for spine health.
Dr Mohd Zaim highlights the most common spine health issues among white-collar workers – prolonged sitting and poor ergonomics.
“Combined, both can cause strain to the back muscles to maintain upright posture, hence causing more load to the facet joints of the spine once fatigue gradually sets in,” he explains.
“Incorrect screen height also makes the neck flex more, causing strain to the cervical spine.”
When asked about the impact of prolonged sitting on spine health, Dr Mohd Zaim explains that patients will experience back pain and nerve pain if the spine is compromised.
In terms of prevention, he suggests incorporating short breaks to stand and stretch.
“A short walk to the pantry and a few minutes of back extension exercise will definitely help.
“Next, a proper chair and desk setup are paramount.
“The screen should be at the eye level, without compromising the neck muscles.
“Lastly, include regular exercises, including core-strengthening and flexibility routines,” he advises.
Dr Mohd Zaim suggests three simple office exercises for maintaining spine health – neck stretches, shoulder rolls, and seated twists.
Dr Mohd Zaim suggests three simple office exercises for maintaining spine health —neck stretches, shoulder rolls, and seated twists.
“First is the neck stretch to alleviate tension. This can be done using the right hand, crossing over the head and to the left ear, and repeating for the other side.
“Secondly, (perform) the shoulder rolls. As the name suggests, roll your shoulders in a circular motion clockwise and then counter clockwise.
“Thirdly, (try) the seated twists by planting both feet and twisting the lower back to one side and then the other. Repeat each set for ten seconds,” he advises.
Dr Mohd Zaim also explains the importance of posture in preventing spine problems.
“Ergonomic workstations help to reduce eye strain by maintaining the correct eye level screen height. Next, lumbar support is vital to keep the arches of the lower back intact.
“The pinna of the ears, shoulders and hips should be in line when the spine is balanced.”
Addressing the impact of excessive screen time on the cervical spine, Dr Mohd Zaim acknowledges muscles fatigue and strain on the neck.
“Muscles will fatigue differently from one person to another.
“Prolonged forward head posture causes strain on the neck. I would suggest that every 30-40 minutes, one should exercise the neck to relax the muscle. A short coffee break would be great as well.”
On the early signs of spine issues, Dr Mohd Zaim advises seeking help for persistent pain and discomfort.
“This could be signs of the facet joints starting to become degenerated.
“Secondly, when there is nerve involvement, it could range from instability, upper and lower limb numbness and poor hand function, to sciatica leg pain. These symptoms indicate narrowing at the spinal canal or the foramen where the nerve root exits,” he explains.
He highlights the importance of early detection and timely medical intervention.
“Early detection allows for more conservative treatments. Should surgery be indicated, an earlier phase of the disease helps to mitigate the higher risk of complications.”
On the spine health challenges faced by the Malaysian white-collar workforce, he highlights the workaholic nature of Asians.
“We are usually determined to finish off the work given diligently, and at the same time, we forget our bodies limitations.
“While the ethics are to be applauded, the spine will have to bear the brunt of our work.”
He adds, “Posture-wise, we tend to slouch as well.”
On another point, he shares that patients usually seek help later, after the onset of the disease.
“This could be due to a lack of insight or healthcare accessibility.”
