{"id":524436,"date":"2026-03-09T11:29:09","date_gmt":"2026-03-09T11:29:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/524436\/"},"modified":"2026-03-09T11:29:09","modified_gmt":"2026-03-09T11:29:09","slug":"spine-surgeon-explains-how-poor-posture-and-overtraining-can-cause-chronic-pain-even-in-fit-people-sitting-hunched","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/524436\/","title":{"rendered":"Spine surgeon explains how poor posture and overtraining can cause chronic pain even in fit people: \u2018Sitting hunched\u2026\u2019"},"content":{"rendered":"

Being young and hitting the gym usually makes people feel like they can handle anything, but for many, looking fit on the outside hides a painful reality. It is becoming common for active people to deal with back issues<\/a> that usually affect much older adults. Dr Nikhil Jain, Consultant – Spine Surgery, Manipal Hospital Dwarka, New Delhi, shares with HT Lifestyle how poor posture and overtraining can damage spinal discs. (Also read: Cardiovascular surgeon with 25 years experience says even \u201830 minutes\u2019 of intense exercise a week can protect your brain<\/a> )<\/p>\n

\"DrDr Jain emphasises the importance of reducing spinal pressure for healing. (Freepik)<\/p>\n

Dr Jain explains, \u201cSitting hunched over a desk for hours, coupled with lifting heavy weights with tired muscles or poor form, can start to wear down the soft discs that cushion our bones<\/a>. Over time, this may lead to bulging discs and chronic pain, which rest alone often cannot fix.\u201d<\/p>\n

Warning signs to watch for<\/p>\n

According to Dr Jain, spinal issues often begin subtly. \u201cYou must pay attention to small changes before they become serious problems. Some key warning signs include:<\/p>\n

Tingling or numbness \u2013 That \u2018pins and needles\u2019 sensation down an arm or leg can indicate a nerve is being pinched.Sharp, specific pain\u2013 Sudden stabbing pain in a single spot while twisting or bending, rather than a general muscle<\/a> ache, should not be ignored.Weakness \u2013 Feeling clumsy or like a hand or foot is giving out is a red flag.Pain while sitting \u2013 If your back hurts more when seated than while moving, your discs are under too much compression.\u201dDiagnosis and treatment options<\/p>\n

Dr Jain notes that treatment starts with reducing pressure on the spine to allow natural healing. \u201cMost patients benefit from physical therapy<\/a> aimed at strengthening deep muscles that support the spine from within,\u201d he says. \u201cIf a disc is severely damaged and pressing on a nerve, a minor procedure called a microdiscectomy can remove a small portion of the disc through a tiny incision, often with a fast recovery.\u201d<\/p>\n

For others, \u201cSpecific stretches and anti-inflammatory care can help the disc settle back into place naturally over time,\u201d adds Dr Jain.<\/p>\n

Key takeaways for gym enthusiasts<\/p>\n

\u201cYour posture during the hours you aren\u2019t exercising matters just as much as your workout,\u201d warns Dr Jain. \u201cTake short breaks to stand and stretch every hour, these simple steps can prevent years of wear and tear on your spine. In the gym, always lift lighter weights <\/a>with perfect form rather than chasing a heavy record that might lead to injury. Listening to your body and recognising those sharp pings of pain is what ensures you stay active and healthy long-term.\u201d<\/p>\n

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n","protected":false},"excerpt":{"rendered":"Being young and hitting the gym usually makes people feel like they can handle anything, but for many,…\n","protected":false},"author":2,"featured_media":524437,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[206469,49,48,407,13105,84,206468,100261,169291,206467],"class_list":{"0":"post-524436","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-back-issues","9":"tag-ca","10":"tag-canada","11":"tag-fitness","12":"tag-gym","13":"tag-health","14":"tag-microdiscectomy","15":"tag-physical-therapy","16":"tag-posture","17":"tag-spine-treatment"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/524436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=524436"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/524436\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/524437"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=524436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=524436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=524436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}