Is Sitting at Your Desk Causing You Back Pain?

By: | Tags: | Comments: 0 | October 30th, 2015

If all you do is sit, here is why you must quit!

Do you sit in an office chair or couch for more than 6 hours a day?

Sitting all day can cause you to have neck and back pain, having good workplace ergonomics is important to avoid those aches and pains.

Here are some things that happen to your body when you sit all day.

-Foggy Brain

-Strained Neck 

-Sore shoulder and back

-Disk Damage

-Mushy Abs

-Tight Hips

Lets talk more about these symptoms:

Foggy Brain

Moving your muscles pumps fresh oxygen through the brain and triggers the release of many different mood-enhancers. When we sit for long periods of time everything slows down, including your brain brain function, leaving you feeling foggy.

Strained Neck

If you are sitting at a desk majority of the day your neck is forward looking at the keyboard or your neck is tilted on the phone which can strain your cervical neck.

Sore Shoulder and Back

If you are straining your neck you are undoubtedly slouching your shoulders which overextends your back and muscles particularly the trapezius, which connects your shoulders to your neck making them overstretched and tight.

Disk Damage

People who sit more are at greater risk for herniated lumbar disks. A muscle called the psoas travels through the abdominal cavity and, when you sit at a desk everyday it tightens, pulls the upper lumbar spine forward. Your body is then not properly distributing the weight of your upper body, making you more at risk for disc problems.

Mushy Abs

When you stand or sit up straight you are engaging your abs, but when you are slouching your abs are going unused. Unused abs and tight low back are a posture wrecking team, that can cause your spines natural curve to become exaggerated.

Tight Hips

Chronic sitters often have tight hip flexors, tight hip flexors can result in

limited range of motion. It is important to have flexibility of your hips because it helps keep you balanced.
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If you have to sit make sure you are sitting correctly that means

-Not Leaning Forward

-Shoulders Relax

-Arms close at sides

-Elbows bent at 90 degrees

-Lower back supported 

-Feet flat on the ground

 

Here are some other helpful tips

  • Stand up for 10 mins each hour, set a timer to remind yourself
  • Use a smaller cup for coffee or water encouraging you to get up and refill it often
  • Use an exercise ball for a chair, even if it is for part of the day it engages your core and encourages you to sit up straight

Check out these articles for more info!

  1. https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  2. http://www.diygenius.com/your-desk-job-is-killing-you-the-truth-about-sitting-down-infographic/
  3. http://news.health.com/2015/05/07/best-stretches-for-desk-job/

 

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