Degenerative changes in the spine caused by sitting?

Degenerative changes in the spine are …

a natural ageing process that affects various body structures (cartilage, intervertebral discs, osteophytes, spinal canal). Over time, the cartilage that cushions the joints and allows smooth joint movement wears away, causing friction between the bones and pain. Discs act as shock absorbers between the vertebrae, which over time lose water and flexibility, which can lead to disc herniation. In addition, bony growths (osteophytes) develop along the edges of the joints, which in some cases put pressure on the nerves. The spinal canal, where the spinal cord passes, can narrow, causing pressure on the nerves and associated symptoms such as muscle weakness and numbness.

What are the symptoms of degenerative changes?

Degenerative changes in the spine cause pain, which can occur in the lower back, neck or radiate to the limbs. Tissue wear and tear is accompanied by symptoms such as numbness, weakness and limited mobility due to pressure on the nerve.

What are the causes of degenerative changes?

The most common cause is old age, as wear and tear of the tissues occurs naturally. Some people are more prone to degenerative changes due to genetic factors. Degenerative changes in the spine are also affected by traumatic injuries and stresses that accelerate the wear and tear process. Prolonged sitting is one of the factors that contribute to the development of degenerative changes in the spine.

Prolonged sitting – a silent cause of degenerative changes in the spine

Prolonged sitting causes incorrect posture, which results in uneven redistribution of forces and stresses on the joints and discs in the spine. It also increases the pressure on the intervertebral discs, which eventually leads to herniation. Over time, the muscles of the trunk and the muscles around the spine become weak and relaxed, making them unable to support the spine effectively and increasing the risk of injury.

How to protect yourself from the harmful effects of sitting and manage degenerative changes in the spine

Get regular exercise Regular physical activity is key to maintaining a healthy spine. It is recommended to do fitness exercises that include aerobic exercise (walking, swimming, dancing). It is essential to improve your general fitness and reduce pain. Regular exercises start to strengthen the muscles (with free weights or resistance bands) and increase the stability of the spine. Flexibility exercises (yoga, pilates, tai chi) are recommended to increase flexibility and reduce stiffness. Maintain a healthy weight and posture Being overweight puts extra strain on the spine, worsening degenerative changes in the spine. It is essential to maintain a healthy weight through a balanced diet and regular physical activity. It is essential to maintain an optimal posture, which you should also pay attention to when sitting. If you are sedentary, it is essential to sit properly for long periods, take regular breaks and move around.

Reduce stress in your life Degenerative changes in the spine can cause chronic pain and discomfort, often leading to increased stress levels. Stress worsens the symptoms of the disease and reduces the effectiveness of treatment. It is vital that you learn to manage stress effectively. Get quality sleep A good night’s sleep is crucial for regenerating damaged tissues and reducing pain in people with degenerative changes. During sleep, hormones are released that stimulate the regeneration of damaged cells and tissues. Good quality sleep reduces inflammatory processes, regulates the hormonal system and strengthens the immune system, which helps to relieve spinal pain and improve general well-being. It also improves pain tolerance and reduces the tendency to depression and anxiety that often accompany chronic pain. Adapt your workplace Adapt your workplace to be ergonomically optimal. Make sure your desk height is such that your elbows are at a 90 degree angle when you are typing and that you can reach the mouse comfortably. The computer screen should be at eye level and at a distance of approximately 50 – 70 cm from your eyes. The correct choice of chair at the workplace is crucial.

Conclusion

Sitting for long periods of time is a serious threat to our health, especially to the health of our spine. We need to be aware of the harmful effects of sitting and take steps to prevent and treat spinal problems. Regular physical activity, correct posture, a healthy diet and choosing the right chair are key to maintaining a healthy spine and well-being.