Americans spend a lot of time sitting - working on computers, watching TV, commuting to work, etc. Because of back pain, Americans also spend a lot of time and money in the doctor's office - about $50 billion a year. According to the American Chiropractors Association, back pain is the second most common cause of going to a doctor's office after an upper respiratory tract infection. Is there a connection between so many sitting and back pain? possible. Chiropractor John J. Triano said that due to its static nature, sitting posture can put a lot of pressure on the back muscles and spinal discs. However, making some adjustments to your sitting position can alleviate this stress and help reduce back pain.
Credit: Diego Cervo / iStock / Getty Images1. Don't sit up straight
When you condemn you when you are leaning on a chair while eating, your Mom may not have given you the best advice. The results of a study released in November 2006 showed that sitting upright may cause excessive stress on the back, leading to back pain. In contrast, researchers at the Woodend Hospital in Aberdeen, Scotland, suggest that leaning back is enough to give your thighs a 135-degree angle to your torso, which is the best sitting posture to prevent back pain. So please continue, sit down, relax, and continue reading to get more pain relief.
Credit: Kyle Goldie / Demand Media2. Don't sit
] and fidg Canada Occupational Health and Safety Center says sitting in a chair may not help Improving work efficiency and sitting in the same position for a long time is not healthy. According to their website, sitting for a long time increases the risk of muscle strain, strain and cramps; slows the blood supply to the neck and back muscles, causes fatigue; exerts excessive pressure on the spine; and causes the disc to be compressed. If you don't have the luxury of standing and walking around often, the center recommends sitting in a series of positions - any position that does not interfere with normal breathing or circulation or obstructs muscle or visceral function is a healthy sitting position.
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Credit: Kyle Goldie /Required Media3. Choosing the Right Chair
The right office chair can help you avoid Rodney K. Lefler on the Spine-Health website, write back pain or prevent deterioration. Leflerrecommends choose an ergonomic office chair. According to Lefler, an ergonomic office chair can support the lower back and promote good posture, allowing you to think less about your work. Look for a chair with a waist adjustment. Lefler writes that the best waist setting will mimic and force the natural curve of the spine to prevent you from being lazy. He said that the backrest should also be able to adjust forward and backward to support you back to different jobs. How is your chairman measured? Maybe it's time to talk to your boss about your chairman!
Credit: Kyle Goldie / Demand Media4. Sitting at the correct height
No matter where you are sitting, you must adjust the chair to the right one. Height to prevent back pain. According to the Canadian Center for Occupational Health and Safety, your chair should be adjusted to your height to promote proper sitting. To do this, stand in front of the chair and adjust the seat of the chair so that it is highest clicked under the knee. When sitting in a chair, your feet should be flat on the floor, your hips should be parallel or just sliding
Credit: Kyle Goldie / Demand Media5. Don't be lazy
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Although sometimes it needs to be forward-looking, depending on the task you are doing, it is not a good idea to roll your shoulders forward or curl your back into a lazy position. Vivian Ledesma, D.C. The natural curvature of the spine, such as the arch of the bridge, is the reason that gives it strength, leverage and flexibility. "When you are lazy and let your hips recede, your waist flattens and you no longer have curves." Ledesma said that this can reduce shock absorption, make the discs misaligned, reduce blood circulation and spinal fluid, and Increase the tension of the spinal cord. "When do you say mp, your neck moves forward, which also increases the tension of muscle tissue and the spinal cord," Ledesma pointed out.
Credit: Kyle Goldie / Demand Media6. Do Simple Stretching
Performing a few sitting stretching exercises during the day encourages you to shift your posture frequently to avoid sitting for long periods of time. Stiff and potential damage and help to prolong and relax the back muscles. This includes lifting your arm; rolling your chair off the table, folding your waist forward to touch your toes; then turning your torso to see your left and right shoulders. Keep each stretch for about 10 to 15 seconds without bounce and then go back
Credit: Kyle Goldie / Demand Media7. Use props to achieve the correct posture
[123 You don't always choose your work chair. Sometimes you may find yourself in an unsuitable work space, especially if you travel a lot and have to work remotely. Chiropractor John Schubbe recommends adapting your workspace to your body as much as possible to ensure proper posture. For example, if you are sitting on a chair that is too high for you to adjust, Schubbe recommends using a footstool or other suitable object - perhaps a short box - to lift your feet until your knees are at an ideal 90 degrees. angle. Similarly, if the back of your chair is pushed too far forward, you can try to sing a pillow on your back small pillow to increase the angle between your thigh and torso. The store called Relax the Back has a variety of chairs and lumbar pillows, especially to provide the right support. There is also a simple product called Backjoy Posture + that you can place on your chair, tilting your pelvis and lowering it into a more supportive sitting position on the chair. Source: Kyle Goldie / Demand Media [ 123] 8. Use your armrests
Whether you love them or hate them, chair armrests can help prevent back pain. Dr. Kelly Blundy of the Montville Spine and Health Center in New Jersey said that the armrests should be positioned so that the arms are slightly raised, which requires some pressure on your neck and shoulders. Kelly saidUsing armrests may also make you less likely to slack off.
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Kyle Goldie / Demand Media 9. Keep hip levelAt At the office, you will see colleagues sitting in various locations But Vivian Ledesma, DC, keep your hips level no matter which position you choose. “When you put more weight on one hip, you bend the spine and strain the spine, causing the shoulder to bend excessively and increase the tension on the upper back,” explains Ledesma, who is the owner of the Alliance treatment and Supervisor Art in Seattle, Washington. She said: "It is very important to sit flat and make sure that both bones are equal."
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Kyle Goldie / Demand Media 10. Activate your muscles to support your spine [ 123]Most people don't consider using their muscles while sitting, this is a mostly passive activity, but fitness expert John Carrico says activating key muscles during the day helps prevent back pain . Your pelvic floor and abdominal muscles help support your spine, which reduces back pressure. Carrico, who has excellent health and fitness in Seattle, Washington, says you don't need to exercise these muscles all day, but he recommends that you remind yourself to activate them every hour or so.
Credit: Kyle Goldie / Demand Media
11. When you are not sitting, get activeIf you don't take advantage of the time when you are not sitting All of these beautiful techniques are not good for you, especially for activities that help strengthen your muscles. spine. Stand up from your desk every once in a while, take a quick walk; when you finish the workday, don't go home and sit on the couch - take a yoga class or go to the gym. Vivian Ledesma, D.C. The recommendation involves an extended form of exercise - "length and strength, without a lot of compression," she said. Pilates is a good example. She said that the most important thing is to maintain good shape and proper alignment, no matter what type of exercise you choose. [123
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Kyle Goldie / Demand Media 12. Do Small Cha Better Spine Health
So far, you may think that using all these posture adjustments is almost Impossible, and still focus on completing your work. So focus on making one change at a time. Make sure your chair is at the right height and sit down to assess your normal sitting position. If you tend to lick, focus on keeping the lower back slightly curved. Set the time to remind yourself to change your position frequently, take a break, do some sitting or take a walk.Credit:
Kyle Goldie / Demand Media What do you think? ?
Do you have back pain? How bad is it, how often? Do you think these skills are ok? help you? Do you think any of them are amazing? Do you have other tips or tips for sitting correctly? Leave a comment below and share your experience and tips to help others prevent back pain.Credit:
Paul Bradbury / Caiaimage / Getty Images
