LONG commutes and traffic jams are part and parcel of daily life in big cities.
However, prolonged hours in traffic can have a significant impact on spine health.
Sitting for long periods, especially in a car, increases pressure on the spinal discs, particularly in the lower back.
This can lead to stiffness, discomfort, and in some cases, long-term issues like disc degeneration or chronic back pain, says Pantai Hospital Ampang consultant orthopaedic and spine surgeon Dr Rajandran Kumar Karupiah.
"Poor posture during driving or sitting is also a common problem that exacerbates these conditions."
When we sit for an extended period, the natural curve of the spine can be compromised, especially if the car seat doesn't provide adequate support.
This places strain on the lower back and neck. Limited movement also restricts blood flow to the spinal discs and surrounding muscles, causing stiffness and reducing flexibility.
Dr Rajandran says over time, this can weaken the core and back muscles, which are crucial for supporting the spine, leading to issues like sciatica or herniated discs.
Some early signs include persistent stiffness or pain in the lower back or neck, especially after long periods of sitting.
"You might also notice reduced flexibility or difficulty maintaining good posture over time. Numbness, tingling, or weakness in the legs can also be a red flag, as these may indicate nerve compression."
So what lifestyle changes should people consider to support spine health when they have long commutes?
Dr Rajandran says lifestyle plays a huge role. Regular exercise, particularly activities that strengthen the core and back muscles are vital for spine health. Yoga and stretching exercises can also help improve flexibility and reduce stiffness.
"Maintaining a healthy weight is also important because extra weight can increase the strain on your spine."
And don't forget the importance of hydration and a balanced diet rich in calcium and Vitamin D for overall bone health.
If the discomfort escalates to a sharp or shooting pain, or if the numbness and tingling persists or worsens, it's critical to see a specialist.
These symptoms might suggest conditions like a herniated disc or sciatica, which require professional evaluation and potentially early treatment to prevent long-term damage.
SPINE HEALTH - TIPS
Adjust your seat
Make sure your car seat is positioned to support your lower back. Use a lumbar cushion if necessary and keep your knees at the same level as your hips.
Maintain good posture
Sit upright with your back fully supported by the seat. Avoid leaning forward or slouching.
Incorporate movement
Take breaks if you can or perform small stretches while in traffic. Shoulder rolls or gentle neck stretches can relieve tension.
Stretch before and after your commute
Stretch your lower back, hamstrings, and shoulders to counteract stiffness.
Manage stress
Traffic can cause stress, which often manifests as tension in the neck and shoulders. Listening to calming music or practicing deep breathing can help.