Expert Shares 2 Real Causes of Increase in Spine Disorders, Shares Tips to Protect Yourself

In today’s hyper-digital world, spine disorders are no longer limited to older adults or people with physically demanding jobs. Surprisingly, the rise is steepest among young adults, office-goers and even teenagers. According to experts, while many people blame age or genetics, the real causes are lifestyle-related. Even studies show that modern habits are silently damaging the spine much earlier than expected.

So the editorial team of Onlymyhealth reached out to Dr Sanjeev Singh, Neurosurgeon at CK Birla Hospitals, Jaipur, to get to the depth of this and he explained that two particular factors stand out as the catalysts of this rise, and both are closely linked to the way we live and work today. 

Real Causes of Increase in Spine Disorders

According to Dr Singh the two real causes of increase in spine include:

1. Prolonged use of Smartphone and Laptops with Poor Posture

“If there is one habit that's doing the most damage to the spine, that would have to be excessive screen time,” Dr Singh shared. This is mainly because from morning alarms to late-night scrolls, devices rarely leave our hands. Where are our postures while using them creates the main problem and that's where the real damage begins.

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"When you bend your neck forward to look at your phone, the pressure on the cervical spine increases up to five times more than normal," Dr Singh added. Over time this unnatural posture strains the neck and upper back, leading to issues such as:

• Text Neck Syndrome
• Cervical disc bulges and spondylosis
• Chronic upper back and shoulder pain
• Frequent headaches

Additionally, laptop usage isn’t any kinder to the spine. Long working hours, poorly adjusted screens, dining-table offices and non-ergonomic seating accelerate lumbar disc degeneration. “Your spine is built to move. When it stays locked in a bent or slouched position for hours, the stress adds up,” Dr Singh explained.

2. Sedentary Lifestyle and Weak Core Muscles

Inactivity is the second major cause of modern disorders related to the spine, a necessary consequence of today's sedentary routines.

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"Long sitting hours weaken the core and back muscles, which normally protect the spine. Once these muscles lose strength, the spine becomes vulnerable," Dr Singh highlighted. This can lead to:

• Slipped disc
• Sciatica
• Early arthritis
• Low back pain, chronic

This is alarming because, according to Dr Singh, even people in their 20s and early 30s now report spine problems that were previously seen only beyond the age of 40. Lack of movement, long office hours, work-from-home setups, and reduced physical activity are largely responsible for it.

Simple Tips to Save Your Spine

Dr Singh also shared that many spine issues are preventable with small, consistent changes. These include:

1. Improve your Screen Habits

• Keep your smartphone and laptop up to eye-level.
• Follow the 20–20–20 rule: every 20 minutes, look 20 feet away for 20 seconds.
• Never use cell-phones while lying or bending your neck forward.

2. Fix Your Workplace Ergonomics

• Use chairs with proper lumbar support.
• Adjust your screen so you're not slouching or leaning forward.
• Stand, walk or stretch every 30 to 40 minutes.

3. Strengthen Your Spine

• Include daily walking, even for 20–30 minutes.
• Add core exercises to stabilize the spine.
• Try yoga or stretching to decrease stiffness and increase mobility.

Early Warning Signs You Should Never Ignore

Dr Singh stressed that if you observe the following, seek medical help as soon as possible:

• Chronic neck or back pain
• Tingling, numbness or pins-and-needles in arms or legs
• Limpness of limbs
• Pain radiating to hands or feet

Bottomline

Your spine is your body's support system, hence, it is crucial to protect it now, before lifestyle habits start to impact your mobility and quality of life.