Top 5 Orthopaedic Problems Caused by a Sedentary Lifestyle

Fast Facts

• If you sit for long periods of time or don’t get enough exercise, you could experience stiffness, weakness, and musculoskeletal pain.
• Involves the cervical region, spine, shoulder girdle, pelvic area, and patellar joints.
• Taking regular breaks from sitting can help to reduce long amounts of sedentary time.
• Promotes musculoskeletal health through muscle strength, flexibility, and total physical activity.
• You should not blame chronic pain on sitting for long periods of time.
• Severe pain, significant weakness, numbness, or symptoms following a major trauma require medical evaluation.

Introduction

In modern life we spend lengthy hours sitting down, whether at a desk, in a car or on a sofa.

Sitting down is not harmful in itself, but in the long run a sedentary lifestyle without exercise can damage your muscles, joints, and spine.

Here are five orthopedic problems or symptoms that could be associated with long durations of inactivity.

What are the five big problems?

1. Lower back pain

When you sit for a long time without moving about, it might make your lower back stiff and uncomfortable.

Regular physical exercise and appropriate activities for body strengthening may improve the health of the spine.

2. Neck Pain

Hours spent staring at your computer screen or looking down at your phone might cause neck pain and stiffness.

It could be useful to change your posture and adjust your workspace.

3. Stiffness of the Shoulders

Sitting around might impede the shoulders’ ability to move through their full range of motion.

The pain can increase due to poor organization of the workspace.

4. Hip stiffness.

Sitting for long durations keeps the hips in a flexed position.

You may stay mobile by walking often and doing mobility exercises.

5. Knee instability and stiffness

Lack of physical exercise can lead to reduced strength of the muscles that support the knee.

This can make it more difficult to carry out everyday activities such as climbing stairs or getting up from a chair.

Who Is More Likely to Experience These Problems?

You may be at higher risk if you:

• Spend many hours a day sitting
• Rarely involved in physical activity
• Work at a workplace
• Workstations are poorly designed ergonomically
• Use a mobile device regularly
• Less muscle strength
• Sit most of the time during your free time.

When to See Your Doctor

See a doctor if you experience:

• Continuing pain in your back, neck, hips or knees
• Tingling or numbness
• Decrease in muscle strength
• Joint swelling
• Trouble walking or performing normal activities
• symptoms getting worse instead than better

What can you do?

• Include regular physical breaks.
• walk continuously throughout the day.
• Include resistance training activities.
• Aim to increase flexibility and mobility.
• Change your workspace.
• Maintain an appropriate body weight.
• Do not stay in the same posture for long periods of time.
• Pick activities that you can do regularly.

Expert Insights

Your physique is built for motion. Problems such as stiffness, fragility, and musculoskeletal pain are often caused by a lack of physical activity, but they may often be alleviated with regular physical activity, strengthening, and better daily routines.

Dr. Shriram Krishnamoorthy

Keypoints

• Musculoskeletal pain can result from long durations of inactivity.
• Impacted areas may be the back, neck, shoulders, hips, and knees.
• Take regular breaks to exercise.
• These are exercises that increase strength and flexibility and help support the well-being of the joints and the spine.
• If this is a chronic or worsening discomfort, see a specialist.

About the Reviewer
Dr. Shriram Krishnamoorthy

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Orthopedic specialists at MGM Healthcare are trained in the evaluation of current musculoskeletal problems and offer treatment and rehabilitation as needed.
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