Office workers are at risk of degenerative disc disease due to their daily routine not being conducive to good posture. Today, we’ll check the symptoms and ways to prevent this condition to reduce the risk. Office work often involves sitting at a desk for long periods without much movement or stretching, which makes back pain, shoulder pain, and neck pain, commonly known as 'office syndrome', a familiar issue among those who work in an office setting. However, if you experience these warning signs, don’t ignore them, as neglecting them could increase the risk of developing degenerative disc disease.
Degenerative disc disease occurs when the spinal discs begin to deteriorate, which is commonly associated with aging. However, nowadays, even people in their 20s and 30s can experience this condition due to improper use of the spine. This misuse prevents the spinal discs from properly absorbing shock and transferring weight, leading to inflammation and degeneration of the spinal joints, resulting in chronic pain.
If left untreated, it can lead to 'degenerative spinal disc disease', which affects daily life depending on the severity of the condition.
Symptoms of degenerative disc disease can be categorized into three stages based on severity:
Patients often experience dull pain around the lower back or intermittent back pain but can generally continue their daily activities normally.
When the disc starts to bulge or herniate and compress nerves, patients may feel radiating pain from the neck down to the arms or from the back to the hips or legs, sometimes accompanied by numbness.
Patients experience pain, numbness, and weakness, and may face issues with bowel and bladder control due to severe nerve damage, which could potentially lead to disability.
Especially sitting without changing positions, slouching, or using the body excessively without adequate rest.
Stressful work environments often lead to increased smoking, which reduces oxygen supply to various body parts, including the spinal discs, leading to collagen breakdown.
Eating excessively or snacking while at the computer often leads to weight gain, causing the lower back and spine to bear more weight, and increasing the risk of disc degeneration or herniation.
Particularly for the core muscles, which if not exercised, you can lead to muscle atrophy and increased risk of disc injury.
Sports involving impacts or collisions can easily lead to spinal injuries. Enthusiasts should ensure injuries are healed before engaging in sports again to avoid chronic issues.
Many office workers are used to carrying laptops and heavy bags, which places excess strain on the muscles and spine. Regular high-heeled shoe wearers may also experience spine misalignments.
Proper sitting posture affects the pressure on spinal discs more than standing. Those who sit for long periods should ensure a straight back, shoulders relaxed, head aligned, and keep frequently used items within reach to avoid excessive leaning. Properly adjust work equipment like desks, chairs, and lighting.
You have to avoid prolonged sitting throughout the day, take breaks to stretch, walk, and relax muscles to prevent stiffness and improve blood circulation, enhancing energy levels.
Particularly avoid repetitive lifting of heavy items. If lifting is necessary, stand close to the item, keep your back straight, and use the most stable and comfortable grip.
Focus on strengthening core muscles through weight training, yoga, or Pilates to increase back muscle strength, flexibility, and shock absorption.
Smoking accelerates disc degeneration due to its effects on blood vessels and oxygen supply, leading to premature loss of disc elasticity.
Although managing degenerative disc disease can be challenging due to daily routines, following these preventive measures can significantly reduce the risk. If you’re unsure about persistent pain, numbness, or weakness, seek an initial consultation at Ramkhamhaeng Hospital.
