Advertisements
Americans spend a lot of time sitting - working on computers, watching TV, commuting, etc. Because of back pain, Americans spend a lot of time and money in the doctor's office, about $50 billion a year. According to the American chiropractor's Association, back pain is the second most common cause of treatment after upper respiratory tract infection. Is there a connection between so much sitting pain and back pain? Maybe. Chiropractor John J. Triano said that because the sitting position is static, the sitting position will bring a lot of pressure to the back muscles and spinal disc. However, adjusting your sitting position can relieve this pressure and help relieve back pain.
Credit: Diego Cervo / iStock / Getty Images Credit: Kyle Gordy / demand media read a little more : say the best and the worst to the sad people medium the right office chair can help you avoid back pain or prevent it from getting worse, Rodney K. lefler, D.C., wrote on the spine health website. Lefler recommends an ergonomic office chair. An ergonomic office chair can support your lower back, improve your posture and make you think less about one thing at work, lefler said. Find a chair with waist adjustment. The best lumbar setting, Leffler writes, will mimic and strengthen the natural curve of the spine, preventing you from slouching. He said the backrest should also be adjusted back and forth to support your back in different working positions. How about your chair? Maybe it's time to talk to your boss about your chair! Credit: Kyle Gordy / demand media no matter where you sit, you must adjust your chair to the right height to prevent back pain. According to the Canadian occupational health and safety center, your seat should be adjusted to your height to promote correct sitting posture. To do this, stand in front of your chair and adjust the seat so that its highest point is just below your kneecap. When sitting on the chair, the feet should be flat on the floor, and the hips should be parallel to or slightly higher than the knees. points: Kyle Gordy / demand media several sitting stretching exercises in a day can encourage you to change your posture frequently, avoid the rigidity and potential injury caused by sitting in one posture for a long time, and help to lengthen and relax the back muscles. Easy sitting stretches include raising your arms above your head, rolling the chair away from your desk and folding it forward at your waist to touch your toes, and turning your torso to look down at your left and right shoulders. Hold for 10 to 15 seconds at a stretch, do not bounce. Then go back to work. credit card: Kyle Gordy / demand media you are not always able to choose your work chair, and you may sometimes find yourself in an inappropriate work space, especially if you travel a lot and have to work remotely. John Shubi, a chiropractor, suggests adapting your workspace to your body as much as possible to ensure the right posture. For example, if you are sitting in a chair that is too high for you to adjust, schuber suggests using a footstool, or another suitable object - perhaps a small box - to raise your feet until your knees are at the desired 90 degree angle. Similarly, if your seat back pushes you too far forward, you can try putting a pillow on your back to increase the angle between your thigh and torso. The store, called relax back, has a variety of chairs and pillows, especially to provide the right support. There is also a simple product called backjoy position +. You can put it on the chair, tilt the pelvis, and lower the back to make it a more supported sitting position on the chair. points: Kyle Gordy / demand media whether you like them or hate them, chair armrest can help prevent back pain. Dr. Kelly Brady, of the monteville spine and health center in New Jersey, said the position of the armrest should allow the arm to lift slightly over the shoulder, which can relieve some pressure on the neck and shoulders. Using handrails can also reduce your chances of laziness, Kelly said. Credit: Kyle Gordy / demand media in the office, you'll see your colleagues sitting in various positions, but Vivian Ledesma of the District of Columbia says that whatever you chooseWhatever position you choose, keep your hips level. " "When you put more weight on a hip, you bend the spine, making the spinal cord tense, causing the shoulders to be over rounded, increasing the tension in the upper back," Ledesma explains, who is the owner and director of union healing art in Seattle, Washington. It's very important to sit flat and make sure that the two sitting bones are equal, "she points out. Advertisements Credit: Kyle Gordy / demand media credit card: Kyle Gordy / demand media Credit: Paul Bradbury / caaimage / Getty Images Advertisements 1. Don't sit up straight. Your mother may not give you the best advice. When she scolds you for leaning on the chair while eating. The results of the study, published in November 2006, explain that sitting upright may cause undue stress on the back, leading to back pain. Instead, the researchers in the study, conducted at Woodend hospital in Aberdeen, Scotland, suggest that to prevent back pain, the best sitting position is to lean back so that the thighs are 135 degrees from the trunk. So, go ahead, sit down, relax, and read more about the pain relief gestures.
2. According to the Canadian occupational health and safety center, fidgeting in a chair may be detrimental to work efficiency, and sitting in the same position for a long time may be unhealthy for the back. According to their website, sitting for a long time increases the risk of muscle strains, strains and cramps; slows the blood supply to the neck and back muscles, leading to fatigue; puts too much pressure on the spine; and causes compression of the spinal disc. If you don't have enough time to get up and walk regularly, the center recommends sitting in a series of positions - any position that doesn't interfere with normal breathing or circulation or muscle or visceral function is a healthy sitting position.
3. Choosing the right chair
4. Sit at the right height
5. Don't sit idly. Although front sitting is sometimes necessary, it's not a good idea to lean your shoulders forward or hunch your back into a slouchy position depending on the task you're doing. Vivian Ledesma of D.C. said that the natural curvature of the spine, like the arch of a bridge, gives it strength, leverage and flexibility. When you slouch your hips back, your lower back flattens and your curves disappear. "This reduces shock absorption, dislocates the disc, reduces circulation and fluid, and makes the spinal cord more tense," Ledesma said. When you faint, your neck moves forward, which also increases the tension in your muscles and spinal cord, "Ledesma said. Doing some simple stretching exercises
7. Using props to get the right posture
8. Use your armrest
9. Keep your hips level
10. Activating muscles to support the spine is a major passive activity that most people don't consider when sitting, but fitness expert John carrico says activating key muscles all day helps prevent back pain. Your pelvic floor and abdominal muscles help support your spine, which can relieve some of the pressure on your back. Carrico, who runs the excellent health and fitness center in Seattle, Washington, says you don't have to exercise these muscles all day, but he recommends that you remind yourself to activate them every hour or so. When you're not sitting, sit actively, and if you don't use the time you're not sitting to sit actively, especially to do activities that help strengthen the muscles that support your spine, all of these tips on sitting well won't do you any good. Get up from your desk every once in a while and take a brisk walk; when you're done with your day, don't go home and sit on the sofa - take a yoga class or go to the gym. Vivian Ledesma, D.C.'s recommended forms of movement include stretching - she said: "there is not too much pressure on length and strength." Pilates is a good example. The most important thing, she said, is to be in good shape and in proper consistency no matter what exercise you choose. To make small changes for better spine health, you may think it's almost impossible to use all of these postures and still focus on getting your work done. So, make only one change at a time. Make sure your chair is at the right height, then sit down and assess your normal sitting posture. If you tend to be depressed, focus on keeping your lower back slightly bent. Remind yourself every once in a while to change your posture, take a rest, and do some sitting stretches or walks.
What do you think? Do you have backache? How serious and how often does it happen? Do you think these suggestions will help you? Do you think they have anything surprising? Do you have any other correct sitting skills? Leave a comment below to share your experiences and suggestions to help others prevent back pain.
Comments