A sedentary life negatively affects the musculoskeletal system and spine health and invites health problems. Stating that working at a desk all day long in a fixed manner can cause weakening of the muscles and loss of flexibility, Istanbul Atlas University Faculty of Health Sciences, Department of Physiotherapy and Rehabilitation, Dr. Faculty Member Gamze Demircioğlu drew attention to the measures to be taken to reduce the risk of neck and lumbar hernia.
Demircioğlu said, “An ergonomic workspace should be created, an adjustable height chair with lumbar support should be used. Arms should be supported from the table, if the head comes forward, the correct posture should be maintained by bringing the chair closer to the table. Knees and hips should be at 90 degrees, support should be placed under the feet and crossing the legs should be avoided. Most importantly, you should get up every half hour and take short walks and stretches.”
Prof. Dr. Gamze Demircioğlu from the Department of Physiotherapy and Rehabilitation, Faculty of Health Sciences, Faculty of Health Sciences, Istanbul Atlas University, made an assessment regarding the problems that may arise especially in people who work sedentary at a desk all day long and their prevention.
Being inactive for hours negatively affects the musculoskeletal system
Stating that sitting at a desk and looking at a computer screen for a long time has become common for people who work in the office today, Demircioğlu said, “Although this situation is accepted as a necessity of modern life, it poses serious health risks. Staying sedentary at the computer for long hours can have negative effects on the musculoskeletal system and can lead to various health problems.”
Muscles weaken, flexibility is lost
Stating that being sedentary at the computer all day can cause muscle weakening and loss of flexibility, Demircioğlu said, “This can lead to various musculoskeletal problems such as back, neck, hip, knee and shoulder pain, loss of muscle strength, wrist pain and numbness due to entrapment neuropathies. In addition, prolonged sitting can cause spinal posture disorders such as kyphosis and lordosis. In addition, it prepares the ground for the development of chronic pain such as lumbar and cervical herniated discs.”
Circulatory system and eyes are also affected
Demircioğlu noted that looking at the computer screen for a long time can bring problems such as eye fatigue, blurred vision and headaches, and warned, “Inactivity can adversely affect the circulatory system, causing venous stasis and varicose veins, increased risk of edema and deep vein thrombosis; this can lead to the development of cardiovascular diseases.”
Ergonomic equipment should be used in the work environment
Stating that some measures can be taken to prevent these problems, Demircioğlu said that physiotherapy and rehabilitation approaches are of great importance in the management of such health problems faced by office workers. Prof. Dr. Demircioğlu said, “The first step is to reorganize the working environment and habits by making ergonomic evaluations. The use of ergonomic office equipment plays a critical role in protecting spinal health. Adjustable chairs, desks and monitors at the appropriate height encourage the correct sitting position and reduce stress on the musculoskeletal system.”
Personalized exercise programs can be applied
Emphasizing that a wide range of physiotherapy and rehabilitation approaches are applied in the treatment process of lumbar and cervical disc herniation, Demircioğlu said, “Physiotherapists ensure that muscles are strengthened, flexibility is increased and posture is corrected with personalized exercise programs. Manual therapy techniques, massage, mobilization and kinesiotape applications provide support in painful areas and facilitate pain management. Physiotherapy modalities such as electrical stimulation, ultrasound and hot-cold treatments can also be used as auxiliary tools in this process. Since each individual's condition may be different, it is best to consult a specialist before starting such treatment methods. Experts determine the most appropriate methods by creating personalized treatment plans.”
Lumbar support should be provided in the chair
Stating that office workers can take some measures to reduce the risk of neck and lumbar hernia, Dr. Faculty Member Gamze Demircioğlu said, “An ergonomic workspace should be created, an adjustable height chair with lumbar support should be used. Arms should be supported from the table, if the head comes forward, the correct posture should be maintained by bringing the chair closer to the table. Knees and hips should be 90 degrees, support should be placed under the feet and crossing legs should be avoided.”Regular exercise protects spine health
Demircioğlu said that one should not stay in the same position for a long time and should stand up at regular intervals, “It is necessary to change positions frequently, stand up at regular intervals and take short walks around the office. Exercising regularly strengthens the muscles that support the spine and increases flexibility. Exercises such as swimming, walking, pilates and yoga both improve general health and reduce the risk of neck and lumbar herniated discs by protecting spinal health.”
