Are you in a desk bound job wherein sitting the whole day cannot be helped?
It may seem like a low key job is not at all tiring but you might be surprised how it can actually cause you strain and injure our muscles, joints, tendons and ligaments. Due to prolonged sitting, your spinal disc suffers from compression that results to nutrition not properly reaching the spine that leads to premature degeneration.
Don’t do anything rash like quitting, you still need to do something for a living. Just follow the tips to stay pain-free and avoid serious back conditions:
Take A Break
The first thing that you should remember is not to be stuck in one position for too long. Take a break every hour or so. Stretch, get up, and take a walk or whatever you can do just to break free from the static position.
Practice Proper Posture
Whether you’re standing or sitting, make sure that you exercise proper posture. Not doing so results to lower back strain, decrease blood flow on your working muscles and makes you tired faster.
Your back should be straight but not rigid, put a rolled towel at the small of your back for support. Chin should be paralleled to the floor, your shoulders square, feet flat on the floor in front of you or use a foot stool to raise your knees higher than your hips for more comfort. Maintain this posture and resist slouching.
Utilize An Ergonomic Chair
If possible, use an ergonomic chair that will lessen the pressure of sitting all day to prevent injury or strain. Since your job requires you to sit most of the day, it would be reasonable to invest in a chair that promotes comfort. The advantages of using such chair are:
- It can be easily adjusted up or down depending on your size
- It supports your spine in different positions that you’re in when working
- It’s equipped with a back rest that supports the natural curve of your back.
- It also have an armrest that helps lessen the strain on your shoulders and neck.
Adapt Stability Balls
There’s a growing trend in using stability balls as chair in offices. These stability balls prove to be effective in toning your abs and strengthening your core which helps support your back. However, when it comes to extended periods of sitting, a good working chair is still better. Remember the following when using them though:
- Use it just for short period of time, not for the entire day
- Maintain a straight posture by using your abdominal, back and side muscles
- Switch to a chair when you’re tired
Since a stability ball don’t have proper support for your back, using them may actually cause discomfort for your lower back. This is especially not advisable if you have osteoporosis, balance or lower back problems.
If you’re not comfortable using it, don’t push yourself just because they’re supposed to be good; what works for some don’t necessarily work for everyone. If you have an existing injury or condition or you suspect that you have related health problem, consult a chiropractor before trying anything and to receive recommendation for proper treatment.