Nerves are vital communication pathways in the body. They transmit messages from the brain to the rest of the body and vice versa. However, many of us unknowingly engage in daily habits that can put pressure on or damage nerves. The problem is, the effects aren't always felt immediately. Sometimes they don't appear until years later, as tingling, pain, or even muscle weakness.
Sitting Too Long with the Wrong Posture
In the era of remote work and gadgets, prolonged sitting has become almost universally common. Unfortunately, poor sitting posture can put pressure on nerves, especially in the back, neck, and waist.
Think of nerves like cables that must be straight for signals to flow smoothly. If the body is bent or bent at the waist for too long, the nerves can become "pinched," triggering pain or tingling. It's not uncommon for people to notice a stiff back and tingling in their hands or feet after several hours of sitting or after work.
Simple tips:
- Use a chair that supports your back well.
- Sit up straight, both feet flat on the floor, avoid crossing your legs for too long.
- Get up and walk around for a while every 30–60 minutes.
- Place the computer screen at eye level so that your neck is not bent.
A new perspective: Poor sitting not only damages the spinal cord, but can also affect the nerves in the hands and feet by putting pressure on nerves in the back or neck. So, don't neglect your sitting posture, even for a moment.
Lifting or Carrying Loads in the Wrong Way
Frequently carrying children, heavy bags, or groceries without paying attention to body position can put significant pressure on nerves, especially in the back and shoulders. Even people who feel strong often neglect proper lifting technique.
The nerves compressed by this habit can cause chronic back pain, tingling, or muscle weakness. If left untreated, the nerves can become "injured," impairing coordination.
Simple tips:
- Lift weights with your knees, not your back.
- Use a two-strap backpack to distribute the weight evenly.
- Don't carry too much at once; divide the load into several parts.
- Rest your body if it feels sore or painful.
New perspective: Many people think heavy weights only affect the muscles, but nerves can also be compressed. Maintaining proper lifting technique protects the nerves and prevents muscle injury.
Staring at the Screen Too Long
Smartphones, tablets, and laptops are almost inseparable from everyday life. But constantly looking down at a screen can put pressure on the nerves in the neck and shoulders. This condition, often called "text neck," can cause pain, tingling, or tension in the arms and fingers.
Nerve damage can cause stiffness or weakness in the hands. Some people even experience tingling in their fingers even when they haven't engaged in strenuous activity.
Simple tips:
- Raise the screen to eye level as much as possible.
- Use a wrist rest when typing to prevent arm strain.
- Rest your eyes and neck every 20–30 minutes by looking away.
New perspective: This problem isn't just about a stiff neck. The nerves that hold the head and shoulders in position can become irritated over time, affecting the hands and fingers.
Lack of Physical Activity
Nerves, like muscles, need exercise to stay healthy. Inactivity reduces blood flow to the nerves, and they can become more sensitive to pressure or injury.
People who are sedentary often complain of mild pain, soreness, or tingling in their hands and feet. Inactive nerves can lose their flexibility and responsiveness.
Simple tips:
- Do light exercise every day, such as walking, stretching, or yoga.
- Change from sitting to standing every now and then if possible.
- Do simple movements to exercise your hands and feet when sitting for a long time.
A new perspective: Physical activity doesn't just train muscles. Nerves also need stimulation to stay responsive. Prolonged inactivity makes nerves more susceptible to stress and problems.
Ignore Soreness, Tingling and Mild Pain
We often ignore aches, tingling, or mild pain, claiming it's "not too bad" or "just normal." However, these can be early signs of nerve damage. Ignoring symptoms can further stress the nerves, leading to more serious symptoms, such as muscle weakness or impaired coordination.
Simple tips:
- Listen to your body: don't ignore recurring tingling or aches.
- Rest the area of the body that feels painful.
- If symptoms persist for more than a few weeks, consult a health professional.
A new perspective: Early symptoms of nerve damage are often subtle, but they provide important signals to the body. Ignoring them can give the green light to more serious nerve damage in the future.
Conclusion
Nerves are a vital network that we often overlook. The five daily habits mentioned above—sitting for too long, lifting weights haphazardly, staring at screens constantly, not moving enough, and ignoring discomfort—can damage nerves without us even realizing it.
The good news is that prevention can be achieved with small but consistent changes. Pay attention to your posture, do light exercise, rest your body, and listen to your body's signals. This way, your nerves will stay healthy, your body will feel more comfortable, and your risk of long-term problems will be reduced.
Remember, healthy nerves aren't just about being pain-free. Healthy nerves mean your body is functioning optimally, you have better energy, and your daily activities feel smoother. So, from now on, pay attention to the small habits that may be unknowingly damaging your nerves.
This article was written by Dr. Tri Wahyudi, Sp.N. FINS, FINA, FMIN (Neurology Specialist at EMC Alam Sutera Hospital).