1 in 12 Singapore Adults Suffer Chronic Back Pain, Costing Economy an Estimated S$3.5 Billion Annually: Chiropractic Studio Singapore Publishes Book to Help Young Working Adults

Spinal Issues Start Young: More Than 50% of 30- to 39-Year-Olds Already Have Spinal Disc Degeneration Despite No Pain (Yet)
“Too Busy For Back Pain” Proposes 5 Stretches In 5 Minutes to Relieve Tech Neck, Bowling Ball Head, Upper Cross Syndrome, Shallow Breathing; Potentially Saving On Large Hospital Bills

Back pain affects millions of working professionals in Singapore and costs its economy an estimated S$3.5 billion annually. Often dismissed as a minor or temporary condition, back pain and related musculoskeletal disorders are among the leading causes of workplace disruption. Back symptoms are associated with one of the highest medical certificate rates in Singapore – an estimated 57.6% of cases – and even when not on medical leave, many employees continue working despite pain but at reduced capacity. Absenteeism and presenteeism related to musculoskeletal conditions are estimated to cost the Singapore economy around 1% of its GDP annually.

Recent Ministry of Manpower data also show that an average of 338 work-related musculoskeletal disorders were reported each year between 2020 and 2024, with over 90% involving back injuries and a population-based study of 1,941 adults in Singapore found that 8.1% reported chronic low back pain within the past six months with 80.5% seeking medical treatment across General Practitioner, specialist or Traditional Chinese Medicine clinics, highlighting the complexity of managing back pain. Globally and locally, low back pain is the leading cause of years lived with disability (YLDs). In Singapore, musculoskeletal disorders are the leading contributor to disability burden and low back pain alone accounts for about 9.5% of total years lived with disability in the population.

Healthcare costs can also be substantial. Research analysing hospitalisation episodes in Singapore found that patients with musculoskeletal conditions (including back pain) face some of the highest risks of large hospital bills, with a 5.6% to 14% likelihood of incurring medical expenses exceeding S$10,000 even after government subsidies.

More than 50% of Young Adults Aged 30 -39 Already Have Back Issues But Do Not Know It

Back pain is often insidious, developing over years, unknowing to its future sufferers. Research shows that over 50% of those aged 30 to 39 who feel no pain or symptoms, already have disc degeneration, height loss or bulging. Modern deskbound lifestyles have given rise to postural habits that create back and spine issues if left unchecked: those with Tech Neck develop a downward looking head posture due to looking down at screens, and those with Bowling Ball Head (also known as forward head posture) have a pronounced head tilt, where the head does not sit vertically on the spine like it was meant to.

According to a 2014 study by Dr. Kenneth Hansraj, head tilt increases effective head weight dramatically. When sitting upright with good posture, a typical human head would weigh about 4.5-5.4kg, at a slight tilt of 15°, the weight of the head more than doubles to 12kg and at 30° (common when looking at a phone), the head bears down on the spine at 18kg – much like hanging a bowling ball off one’s neck. It is no wonder that headaches and shoulder aches are common complaints in the office. Besides posture, sedentary habits also do not help the spine which requires motion to remain supple and healthy.

A Must for Working Adults from the Age of 30: 5 Minutes a Day To Stave Off Future Back Issues

Since setting aside time for exercise is a luxury many young working adults say they do not have, Jason Rutkauskas of Chiropractic Studio Singapore decided to publish “Too Busy For Back Pain”, the highlight of which features just 5 exercises that can be done in 5 minutes to alleviate and stave off back and spine issues in the future. All 5 exercises may be done at the office desk. Jason also creatively recommends ways of incorporating these into one’s daily routine, like during teeth brushing or coffee-making, to ensure that these exercises are diligently executed every day – by designing the environment to remind you and by habit stacking.

“Did you know that if you have poor posture, it even affects you in sleep? If your body is feeling discomfort of restriction, your nervous system remains on alert if you are unable to relax fully. Poor posture, poor sleep – they lead to bigger issues down the line. The spine is like a highway, transmitting information throughout the body. If it gets damaged, other organs, muscles and tissues will all be affected,” says Jason Rutkauskas, principal chiropractor of Chiropractic Studio Singapore. “Having treated so many young working adults with back pain that could have been avoided with a little more awareness and mindfulness, I decided to pen down what I knew about the spine, how it works and how to keep it healthy, in the hope that it will inspire more to take better care of their backs.”

The chiropractic approach to healthcare is a comprehensive and non-invasive approach that emphasises the connection between the structure of the body, particularly the upper spinal cord, and its functioning. Unlike traditional medical practices, which often involve the use of medications or surgical procedures, the chiropractic approach focuses on the body’s inherent capacity for healing itself. The chiropractic approach is based on the belief that the musculoskeletal system is an essential component of overall health and that any misalignment or imbalance can disrupt the natural balance of the body and result in various health conditions including back pains, headaches, dizziness and sleeplessness.

“Too Busy For Back Pain” is now available on www.amazon.com. The e-book (Kindle) retails for SGD 2.56 (USD 1.99 USD) while a paperback SGD 12.84 (USD 9.99) and hardcover version retail for SGD 25.70 (USD 19.99) respectively, shipping excluded.