THE HEALTH | OCTOBER , 2023

BY JANICE CHAN VEY LIAN

POORLY set up working space , neck constantly bent over a smartphone or tablet , and repetitive movements like bending and twisting throughout the day to care for the kids and keep a busy home running smoothly are all familiar scenarios in daily life .

Unfortunately , these habits can cause a variety of aches and pains that worsen over time and lead to chronic musculoskeletal pain . In conjunction with World Spine Day 2023 , an annual event to help raise awareness about spine health , we would like to shed some light on putting a S . T . O . P . to back pain .

S = SIT UP STRAIGHT AND STRETCH !

The main factors involved are poor posture and lifestyle habits , as we are often not conscious about our posture and how we carry out daily tasks , from how we use digital devices to how we lift and / or bear heavy things .

In many instances , this is compounded by pandemic-related disruptions such as studying / working from home as well as changes in our lifestyle and career that we were not well-prepared for . To help prevent musculoskeletal pain , we need to be mentally aware of our posture . As simple as it sounds , sitting up straight and stretching regularly can help .

T = TAKE A BREAK

The theme for World Spine Day 2023 is ‘ Move Your Spine ’. While most people already understand that they need to move regularly , this needs to translate into action , so we advise setting a timer for scheduled reminders to get up and move your spine .

O = ORGANISE

Try some of these tips to organise your home and work space for better posture :

• Adjust the height of your computer screen to eye level using books or sturdy boxes

• Enlarge the view and brightness of your screen so you can see and read without having to lean forward

• Use a chair with good back support , placed at a height that allows your feet to rest flat on the floor with knees bent at a 90-degree angle

• Use a stool to avoid squatting while gardening or bathing babies

• Place needed items within easy reach to minimise bending and / or twisting at the waist . For example , parents of babies and young children can sit on the bed to change diapers instead of standing and bending over at the waist

• Manage heavy loads by packing lightly and / or using a bag made of a lighter material

• Distribute weight evenly . As a general rule , carry less than 10 per cent of our body weight , evenly distributed across both shoulders . Backpacks ( when worn properly ) allow both shoulders to bear the weight or switch sides regularly when carrying a handbag or tote

• Carry smaller or lighter loads and make several trips rather than lifting one large , heavy load

• Use the correct posture – lift using your knees , place frequently used items as close to you as possible , and place heavy items on higher levels

• Learn proper fitness and exercise techniques by enlisting the help of a trainer ; if needed , ask their advice on how to modify your workout to prevent strain or injury

P = PROFESSIONAL HELP

“ Many people who see a chiropractor have problems like scoliosis and back pain . We help to identify likely problems and recommend ways to improve spine health . These may include alignment of the spine , helping to improve your range of movement , optimising how you perform your daily tasks , or changing how your working space is organised to reduce overall strain on your body and prevent injury .

Many people are looking for a quick solution but it must be understood that most types of musculoskeletal pain are built up over time hence it will take time to address these problems . The good thing is , these changes need not be drastic or expensive . I always advise immediate and sustainable minor adjustments , which you can do right now , with what you have around the house .

The most important thing is for patients to communicate their problems , needs and expectations for treatment . Many times , patients are reluctant to speak up and this will impact the outcome , so my # 1 advice would be : Make sure you are clear about what you want and if you are not sure , keep asking .” – The Health

Janice Chan Vey Lian is Deputy Director , Centre for Complementary and Alternative Medicine at the International Medical University ( IMU ).