It’s no surprise that sitting is inevitable in modern day life. Whether in the office, on the couch, or behind the wheel, we spend hours upon hours in a chair each day, and while it can be a welcome break from constantly being on your feet, it may also wreak havoc with your spine. This article will cover why sitting is so hard on the spine, and what you can do to help minimize the negative impact it can have.
Effects On Discs and Muscles
The spine is made up of 24 interlocking bones and discs filled with fluid. Sitting in various positions puts pressure on these discs, which can cause the fluids to deplete. When the discs dry up, they no longer serve their purpose of providing cushion, often resulting in back pain. Additionally, when the body is seated, the spine does not move, causing the muscles to become inactivated and weak.
Body Posture Challenges
When we are seated, our posture is often compromised. It is recommended that we maintain an “S” shaped spine when sitting, with the head held high, shoulders back, and a slight curve in the lower back. When this is not achieved, the neck, lower back and other areas may start to feel the effects, often resulting in pain.
The Danger Of Prolonged Sitting
Prolonged sitting can lead to chronic pain in the back and spine, as well as increased risks of heart disease and diabetes, ultimately leading to shortened life expectancy. Therefore, it’s important to break up prolonged periods of sitting, even if only for a few minutes at a time.
How To Improve Your Posture When Sitting
To support an S-shaped spine when sitting, it is important to ensure the chair you are sitting on is comfortable and supportive, both in the back and seat. It should be height adjustable to ensure your feet are comfortably resting on the floor, with your knees slightly angled above the hips. It is important to adjust the chair from time to time in order to allow different muscles to work.
How To Break Up Prolonged Sitting
It is recommended to break up prolonged sitting with real movement. A few ideas include stretching, taking a walk, or even doing a few minutes of yoga. Stand up and walk around your workplace, or even around your home to get the blood circulating in your body and spine.
The Benefits Of Regular Exercises
Regular exercise has numerous long-term benefits to your spine and back. Having strong muscle will enable your body to manage and maintain an ideal posture during sitting. There are a variety of stretching, strengthening and mobility exercises you can perform to help your spine and body support sitting for longer periods of time.
People Also Ask:
How Can I Make Sitting More Comfortable?
Sitting for long periods of time can be uncomfortable, especially if your chair or seat is not providing enough support. To make it more comfortable, invest in an ergonomic chair or cushion that is adjustable and supportive.
How Long Should You Sit Before Taking A Break?
Most experts recommend sitting for no more than 20 minutes at a time before taking a break. During this break, make sure to stand up and move your body in order to get your blood flowing.
Can Sitting Too Much Cause Back Pain?
Yes. As the body is seated for a prolonged period, the discs between the vertebrae start to dry up, leading to pain in the muscles and spine. Regular movement of the body and posture change when sitting are important to reduce the risk of back pain.
What Are Some Good Exercises To Improve Spinal Health?
Good exercises to improve spinal health include stretching, strengthening and mobility exercises. Examples include hamstring stretches, side planks and cat-camel stretches.
Is Sitting Good Or Bad For You?
Sitting for long periods of time has some adverse effects on your body, inclucing weakened muscles and decreased flexibility. However, when doing it in moderation, with frequent posture change and regular movement, it can actually be beneficial.
Final Words
It is impossible to avoid sitting in this day and age, but practicing good posture, breaking up long periods of sitting and performing regular exercises can help. Taking good care of your spine is important for overall wellbeing. Investing in supportive chairs, cushions and office furniture can also help, as can making time for regular movement throughout the day.