Long hours of sitting will give you tight back muscles, wimpy posture

Hyderabad: Working professionals who have to sit for long stretches suffer from various aches and pains. A recent health survey and clinical evaluation in 10 private hospitals of the city found that 50 per cent of patients in the out-patient departments of these hospitals complained of neck, lower back and knee pains due to their work environment. Of the 2,000 patients who were interviewed for a year, 20 per cent had severe back problems and 25 per cent complained of stiffness in the neck and severe headaches. Of the 20 per cent who complained of back problems, 10 per cent were identified with degenerative disc disease where the lower disc feels the constant pressure due to sitting and begins to wear down.

Similarly, it was found that there were severe stiffness in knee joints due to prolonged sitting. Seventy per cent of the cases also had central abdominal obesity. Experts say that the main problem with sitting for too long is inconsistent blood flow to various parts of the body due to which certain muscles get signals that they are not of any use. Dr Pravin Mereddy, senior orthopaedic surgeon said, “A short break to walk every hour is recommended to ensure movement of muscles and bones. Movement is very important for the health of the bones. It is also important to balance posture while sitting, as majority of orthopedic problems are due to bad posture.”

Also, 12 per cent of the patients complained of early fatigue. Dr Rahul Aggarwal, senior general physician said, “Complaints of early fatigue are due to lack of vitamin D and B12. This is emerging as a major problem as it is proving to be a deterrent to an ‘active lifestyle’. There are many who come to clinics stating that they want to work-out, walk, dance, swim and also indulge in sporting events in their office campuses or elsewhere. But their work tires them too much and they do not have any energy for anything else like taking a short walk.” “This means that the body is not supporting them due to deficiencies. It becomes very important to address this issue and re-build the energy and lost stamina with the right combination of food,” he said.

Experts say that walking for 45 minutes, simple stretching exercises and free-hand movements make a lot of difference. General physician Dr Hari Haran said, “Exercise helps maintain the balance between physical and mental health. But that does not mean that 45 minutes of exercise and then sitting for two to three hours at a stretch is okay. It is a wrong practice.” “A break at short-intervals is important for the body. But some professionals get so engrossed that they don’t get up from their seats and that is very damaging for the body,” he said. While desk jobs require sitting, experts say that offices should help employees by setting up alarm systems wherein they are forced to get up every hour and move around. This will go a long way in keeping them healthy.