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Everyone spends considerable amount of time in sitting and most of us believe that sitting is a form of relaxation and that it does not cause any harm to the body. We often associate our back pain with standing. But, in fact, according to medical experts, pressure on the vertebral discs is higher when sitting than when standing. The dangers of sitting for a prolonged period may not be felt immediately, but over the years, it has a cumulative effect on the spine. We should limit the time spent in sitting as much as possible and also re-design our sitting places to make them more comfortable to the back and spine.
Tips for long period sitting
1. Do not sit for more than 20 minutes at a time.
2. While sitting, keep changing the position of your legs to feet up, feet apart, feet together etc.
3. Get up often from your sitting position even if it is only for a short duration or 5 to 10 minutes.
4. If you work at a computer monitor or typewriter or anything that you refer to often with your eyes, keep the machine straight ahead and at eye level. If your focal point is lower than this, you may have to adopt a slumped-forward posture which increases disc pressure. (Refer the article Eye care for computer users also.)
5. The arrangement of your desk or chair should be such that your forearms rest on the desk and your elbows are at a 90 degree angle and close to your sides. This will reduce the stress on the surrounding muscles.
6. While selecting a chair, see that it suits your size and shape. The chair should be wide enough for you to keep your knees apart. Avoid keeping the knees close together for long periods.
7. Use chairs with armrests as these reduce pressure on the discs.
8. Sitting in a reclined position (120 degrees seem optimal) lowers disc pressure. So make sure your chair allows you to alternate positions.
9. Sitting on the front edge of the chair, keeping the feet flat on the floor and having your arms supported by the desk or armrests, will facilitate you to maintain a normal lumbar curve and will lower inter-discal pressures.
Category: Health, exercises
See also: Benefits of walking / Facial exercises for a youthful look-1 / Facial exercises for a youthful look-2 / Oral-Dental Hygiene & care/ Body Odor / Water-some health benefits of drinking it / For a good-night’s sleep / Bad breath (Halitosis) / Weight reduction diet tips / Home remedies for headache
Tips for long period sitting
1. Do not sit for more than 20 minutes at a time.
2. While sitting, keep changing the position of your legs to feet up, feet apart, feet together etc.
3. Get up often from your sitting position even if it is only for a short duration or 5 to 10 minutes.
4. If you work at a computer monitor or typewriter or anything that you refer to often with your eyes, keep the machine straight ahead and at eye level. If your focal point is lower than this, you may have to adopt a slumped-forward posture which increases disc pressure. (Refer the article Eye care for computer users also.)
5. The arrangement of your desk or chair should be such that your forearms rest on the desk and your elbows are at a 90 degree angle and close to your sides. This will reduce the stress on the surrounding muscles.
6. While selecting a chair, see that it suits your size and shape. The chair should be wide enough for you to keep your knees apart. Avoid keeping the knees close together for long periods.
7. Use chairs with armrests as these reduce pressure on the discs.
8. Sitting in a reclined position (120 degrees seem optimal) lowers disc pressure. So make sure your chair allows you to alternate positions.
9. Sitting on the front edge of the chair, keeping the feet flat on the floor and having your arms supported by the desk or armrests, will facilitate you to maintain a normal lumbar curve and will lower inter-discal pressures.
Category: Health, exercises
See also: Benefits of walking / Facial exercises for a youthful look-1 / Facial exercises for a youthful look-2 / Oral-Dental Hygiene & care/ Body Odor / Water-some health benefits of drinking it / For a good-night’s sleep / Bad breath (Halitosis) / Weight reduction diet tips / Home remedies for headache
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Your tips are very thoughtful and very helpful! Keep them coming.Great work!
ReplyDeleteWhat is a good way to remember to sit without rounding forward? Watch other people sitting, driving, at the desk, and when exercising and stretching. Their bad positioning will remind you not to do that to your own spine.
ReplyDeleteMove your backside right against the chair back.
ReplyDeleteMove your chair in closer to the desk.
Lean your upper back against the seat back, not your lower back. Do not press or round against the lower back.
Chin in loosely, not jutting or tilting forward over the desk.
Your back (upper and lower) and core...that'll help you sit up straight without discomfort.
ReplyDeleteLook up back exercises, ab exercises, and core exercises online for various things you can do.
The 135 degrees between the truck and legs is certainly ideal for resting, but it is not a functional position in which people can work and be productive. People who simply slouch continue to demonstrate more intradiscal pressure than those who sit straight with a supportive chair and a lumbar roll to accentuate the inward curve of the lumbar spine.
ReplyDeleteIncidentally, if you do wish to attain the 135 degree position, yes, you still need to maintain your inward curve in your spine...
Excellent tips here, well done for sharing this information…
ReplyDelete