Feeling that ache after a long binge-scroll sesh on your phone? You’re not alone. Lower back pain (LBP) is a global thing—619 million folks dealt with it in 2020, and the WHO says it could hit 843 million by 2050.
Modern life = more desk time + more screen time. Whether you’re coding an app in Bengaluru, swiping reels on the MRT in Singapore, or scrolling TikTok during your ride in Bangkok, hunching over devices is the worst for your spine. Liu Xiaoguang, VP at Peking University Health Science Center, warns that slouched phone posture strains your back and neck muscles big time.
Meet Your Spine’s Support Squad
Your secret weapon is a muscle group called the erector spinae—that’s just science speak for the back muscles that help you stand tall. Too much slouching weakens them, and hello, back pain.
4 Quick Fixes to Rescue Your Back
- Swim it out 🏊♂️: Breaststroke or backstroke are pro tips for strengthening those spine-supporting muscles while giving your back a breather.
- Desk check ✔️: Every 30 mins, stand up, roll your shoulders back, and do a quick stretch. Think wall angels or chest openers to fight that tech hunch.
- Leg pain alert 🚨: If your back ache travels past your knee into your calf or foot, it could be a slipped disc (lumbar disc herniation) pinching a nerve. Lie flat and head to a doctor ASAP.
- Know when to call time-out ⏰: About 70 percent of disc slips heal with rest and physio. But surgery might be needed if:
- a month of rest hasn't helped,
- you can’t lie flat,
- you feel leg weakness,
- or you get serious signs like loss of bladder control.
Bottom line? Your spine’s got your back—if you take care of it. Start small: swap a phone stand for straight posture, dive into the pool, and keep an eye on any tingling that creeps down your leg. Stay upright, stay happy! 😊
Reference(s):
Health Talk: Unveiling the secrets of the spine – our body's pillar
cgtn.com
