Incorrect postures can lead to life-long difficulties, say experts

Bad posture, especially when it is repetitive, is likely to cause joint pains.

Long hours of sitting in front of computer screens or other work-related incorrect postures can lead to joint pains, according to a senior health official from the Dubai Health Authority (DHA).
He said that at least five out of 10 patients suffer from joint pains caused due to bad posture. "Ageing and incorrect postures are both triggers for postural problems and joint and muscular pains. The normal ageing process affects the body and that coupled with incorrect posture is a warning sign," said Dr Suad Trebinjac, medical director of the Dubai Physiotherapy and Rehabilitation Centre.
"Bad posture, especially when it is repetitive, is likely to cause joint pains. It is basically a matter of time; for some people, the problem flares up within months and for some after several years.
"Most of our patients are those who do have desk jobs and sit for hours per day. Sitting for long hours is very harmful to your health and causes many more problems than just posture related issues," said Dr Trebinjac.
Research proves that even if an adult exercises for one hour a day but has a job that requires long hours of sitting, the effect of that one hour of exercise will not offset eight to 10 hours of sitting per day.
"There's a new term - it is called people who are actively sedentary. If they are at risk from long hours of sitting, can you imagine the health risks people face who are not exercising at all and have jobs that demand sitting all day," he added.
He also said that half of the patients coming to the centre are those with neck, back and wrist pains caused due to jobs that demand them to stay glued to the computer screens for hours every day or other jobs that demand sitting for long hours.
"We treat a lot of dentists for shoulder and upper back pain because their work demands them to slouch over their chair in an incorrect posture. We also see a lot of nurses and those who lift heavy weights at work for lower back problems due to incorrect lifting techniques," he explained.
International statistics show that poor office ergonomics is the second leading cause of sick days for organisations. The average cost of spinal surgery in the UAE and the whole of the Middle East is $20,000 per person. In addition to the cost, the ordeal people face and the quality of life affected are standalone factors that should encourage organisations and employees to consider office ergonomics to be a priority for their health and wellness.
Dr Trebinjac said that there are steps that can be taken to prevent these health problems. " People can avoid these problems through a three-step approach - correct office ergonomics, regular stretching and breaks and strengthening of muscles through exercise. Those suffering from these problems should visit a physiotherapist to get a specific tailor-made plan designed for them," he added.
He said that people who sit in front of computer screens for long hours normally hold their neck and head forward while working at a computer or cradling a phone to their ear. This can lead to strains in the cervical vertebrae along with permanent imbalances, which can lead to neck strain, sore shoulders and back.
Sitting also puts more pressure on the spine than standing. If a person is sitting hunched in front of the computer the impact is worse.
Dr Trebinjac said: "Normally people who sit for long hours also have weak abdomens and are more prone to fat belly issues. Standing requires a person to tense their abdominal muscles, which go unused when we sit, which ultimately leading to weak abdomens and tight glutes. Therefore, the exercise plan must focus on core strengthening, glutes, hamstring strengthening and flexibility."
He also said that people who sit for long hours should first get their office ergonomics right. "The basic idea is to ensure you do not bend your neck forward and this is possible when you lift your computer screen to your eye level so that your neck is in the neural position and your back is not slouched in front of the screen. To do this, you can buy a laptop screen lifter, a separate keypad with wrist support so that your wrists are not inclined due to a heightened platform. Finally, the chair should be comfortable and you can use lumber support cushions to protect your back."
Taking regular breaks away from the computer screen also helps. "A one minute break is not enough. Regular breaks should be taken every 45 minutes to an hour and should be at least five minutes. This is very important to prevent body pain and stiffness," said Dr Isam Al Mikhi, specialist physiotherapist at the Dubai Physiotherapy and Rehabilitation Centre.
"The last thing a person should do during this break is look at their smartphones. It's a break from the chair and all forms of technology."
The third step is to do stretching exercises during this break. Dr Al Mikhi said: "Neck, shoulder and back stretching coupled with a few minutes of standing or walking around will definitely help prevent these problems provided the office ergonomics is right.
"I would strongly advise at least 30 minutes of walking or jogging or any kind of aerobic activity every day. Ideally, plan a weekly exercise routine which includes both aerobic and anaerobic forms of exercise. At the end of the day, movement is the answer to most health problems people face today," added the doctor.

The three-step approach to spinal health

> Correct office ergonomics: Buy a laptop screen lifter, a separate keypad with wrist support so that your wrists are not inclined due to a heightened platform. Finally, get a  chair and use lumbar support cushions to protect your back.
> Regular stretching and breaks: Take breaks every 45 minutes to an hour for at least five minutes. Neck, shoulder and back stretching coupled with a few minutes of standing or walking will help prevent spine problems.
> Exercise: Do at least 30 minutes of walking or jogging or any kind of aerobic activity every day. Ideally, plan a weekly exercise routine which includes both aerobic and anaerobic forms of exercise.
asmaalizain@khaleejtimes.com