According to the World Health Organization, approximately 1,7 billion people worldwide have a musculoskeletal condition. Musculoskeletal conditions are the main contributor to disability globally, with lower back pain being the primary cause of disability in 160 countries.
Sibusiso Khumalo at Momentum Myriad points to Momentum statistics, “In 2021, around 20% of the major disability claims that we processed, were for musculoskeletal conditions. And over 23% of income protection also originated from musculoskeletal issues.”
Spine disorders and associated pain are leading medical and socioeconomic problems because of their high occurrence and the increasing number of patients in the general population.
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“Your spine supports everything you do – from work to play and everything in between. It is also the part of your body that probably withstands the most amount of stress each day, and poor spine health can lead to chronic pain that can affect your quality of life for many years,” says Conita le Roux from Momentum Multiply Incentivised Wellness.
The most common conditions for poor spine health are very serious chronic neck and back pain (often caused by cervical spondylosis) despite medical interventions.
“The individuals who live with back pain face a daily battle. Not only are they often unable to take part in even the most basic activities, but chronic pain can also have major effects on mental wellbeing and quality of life. This is why ensuring that your spine is healthy is crucial.”
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It is vital to consider the following risk factors associated with poor spine health and correct them:
- static work posture
- hand positioning
- lack of lower arm support
- repetitive work movements
- the position of computer equipment
- poor posture
- task duration
Le Roux offers the following tips for a healthy spine:
- Start walking, get active by moving and stretching every hour when you’re working. A brisk walk around the block and a few stretches gets the blood flowing, loosens the body, and refreshes the mind.
- Stretch your hamstrings. Limber up the tendons that run up the back of the thigh to improve poor posture.
- Rotate your neck by slowly nodding your head down until you feel a gentle stretch at the base of the neck, then up to look at the ceiling. Next, turn your head side to side in a slow-motion “no” gesture. Finish with a few gentle, circular rotations, as if you’re drawing a circle with your chin. Repeat this cycle a few times each hour.
- Squeeze your shoulders by pressing your shoulder blades toward the middle of your back. Hold the motion for a few seconds. Do this a couple of times each hour to relieve tension and loosen the muscles.
- Strengthen your core. Core strength supports good breathing and good posture. There are many at-home moves to improve core strength available on various apps and YouTube.
- Extend your spine by standing up and leaning back, forming an arch with your back for 15 or 20 seconds.
- Yoga is a great option, too. Try prone press-ups, which are like the cobra pose in yoga and can significantly relieve lower back pain.
Whether in the office, working from a dedicated home office or making do with what you have at home, it’s important to spare a thought for your spine and switch up your position and posture often.