Preventing Spinal Cord injuries

[throwthedice]

I have a desk job that has me working long hours (I start around 8 and get off work around 6, sometimes beyond that). I work a full time job and I love what I do (thus the long hours).

A colleague of mine also works similar hours (probably a little more) and recently, he had pain in his shoulders and even had a mild/semi/minor paralytic attack (not sure of the terminology) which meant he couldn't move his right hand around. A couple of days of treatment later, his hand feels much better now but unfortunately he was diagnosed with some nerve suppression injury in C3/C4/C5 and .e's undergoing surgery which will put him out of action for a good 6-8 weeks.

This kinda scared me - and I wanted to try to bring about changes in my work schedule (easier said than done). For now I have started with the following:

1. Mandatory 10 minute break after 2 hours of sitting at the desk
2. Mandatory 20 minute lunch break
3. I'm taking the stairs (just 4 floors) from my desk to the cafeteria for lunch
4. Bring a bottle of water at my desk so that I drink as much water as I can

But beyond these basic few things, I haven't got a clue on what else can be done. I'm sure there are some kind of exercises that I can do to improve my physical fitness but outside of that, I'm clueless.

Is there anything that you folks can suggest that I can incorporate into my work life that might just go a little further in preventing similar C3/4/5 or whatever injury?

 

[velocityg4]

Use an adjustable standing desk at work. Standing is easier on the back than sitting. Plus it makes you a little more active. It can also increase productivity. Present your case to your boss. If they are too cheap. Buy it for yourself. It's your health. There are standing saddle stools for those times you need to reduce load. Although you'll get used to standing all day in a few weeks.
https://www.washingtonpost.com/life...ory.html?noredirect=on&utm_term=.689e7242b975

Get regular exercise. A mixture of cardio, calisthenics and stretching (yoga). Set a routine. Stretch every day when you wake up. Legs, arms and back. Switch off calisthenics and cardio three days a week each, an hour each. Jogging is the most effective cardio it also works the abs and legs. Rowing would also be good and is easier on the joints.

Keep your body fat in check. If your blubber is so thick you can't feel your abs or see some slight definition in the mirror it is too high. That's like a weight pulling against your spine. It's not about appearance but health. It also adds extra load on your other joints.

 

[JamesMike]

1. Seek professional Ortho guidance.

2. Don't overdue their guidance.

 

[shinji]

Make sure you've got a supportive, good quality desk chair. It will make all the difference in the world to your back.

I wouldn't worry too much about developing the unusual issue your colleague did, though. Sounds like something else was going on besides sitting.

 

[Gutwrench]

I have a desk job that has me working long hours (I start around 8 and get off work around 6, sometimes beyond that). I work a full time job and I love what I do (thus the long hours).

A colleague of mine also works similar hours (probably a little more) and recently, he had pain in his shoulders and even had a mild/semi/minor paralytic attack (not sure of the terminology) which meant he couldn't move his right hand around. A couple of days of treatment later, his hand feels much better now but unfortunately he was diagnosed with some nerve suppression injury in C3/C4/C5 and .e's undergoing surgery which will put him out of action for a good 6-8 weeks.

This kinda scared me - and I wanted to try to bring about changes in my work schedule (easier said than done). For now I have started with the following:

1. Mandatory 10 minute break after 2 hours of sitting at the desk
2. Mandatory 20 minute lunch break
3. I'm taking the stairs (just 4 floors) from my desk to the cafeteria for lunch
4. Bring a bottle of water at my desk so that I drink as much water as I can

But beyond these basic few things, I haven't got a clue on what else can be done. I'm sure there are some kind of exercises that I can do to improve my physical fitness but outside of that, I'm clueless.

Is there anything that you folks can suggest that I can incorporate into my work life that might just go a little further in preventing similar C3/4/5 or whatever injury?

Please forgive me if this was already addressed, but why do you associate your semi-sedentary job to a potential ruptured disk in your neck?

I would assume everyone has cervical degenerative disorder to some degree but it’s etymology isn’t likely a desk job.

My best guess is to remain active and fit as you age such as low to moderate upper body resistance to maintain muscle tone.

 

[throwthedice]

Please forgive me if this was already addressed, but why do you associate your semi-sedentary job to a potential ruptured disk in your neck?

It wasn't me. My colleague consulted with a few different doctors and apparently they all told him that sitting long hours played a major part in accelerating the problem.

 

[kohlson]

FWIW, get an Apple Watch and close the stand rings every day (Stand for a minute every hour).
Consistent yoga/exercise/gym/swim routine to close move ring every day.
Make sure that your chair/desk work for you, ergonomically.

 

[Gutwrench]

It wasn't me. My colleague consulted with a few different doctors and apparently they all told him that sitting long hours played a major part in accelerating the problem.

I wouldn’t have thought that. Weird.

 

[Scepticalscribe]

Make sure you've got a supportive, good quality desk chair. It will make all the difference in the world to your back.

I wouldn't worry too much about developing the unusual issue your colleague did, though. Sounds like something else was going on besides sitting.

I second this; for anyone for whom sitting at a desk for hours is how they work, purchasing a really good chair, with ergonomic and lumbar support, is a wise investment.

 

[Huntn]

It wasn't me. My colleague consulted with a few different doctors and apparently they all told him that sitting long hours played a major part in accelerating the problem.

Is it because you are looking down at your desk all day? I performed a job as a pilot for decades, sitting a lot and that particular ailement it did nor seem to be a general issue, but I was not looking down as much as if I had paperwork sitting on a desk. For your coworker, my guess is that some of this is genetic, and most people would not be effected in the same way, although I can’t argue sitting all day is good for you.
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Make sure you've got a supportive, good quality desk chair. It will make all the difference in the world to your back.

I wouldn't worry too much about developing the unusual issue your colleague did, though. Sounds like something else was going on besides sitting.

I agree. I once bought a cheap office chair from... Walmart, and it was so bad, I returned it within a couple of days. Good office chairs are not cheap, I did not buy the top of the line, but last year I spent about $300 on a chair with good lumbar support. The cheap ones just don’t cut it.