How to relieve sedentary low back pain?

How to relieve sedentary low back pain?

Posted by Guopeixin on

With the development of society, low back pain is gradually "younger", the most important reason is "sedentary".

1, the harm of sitting for long periods of time on the spine

When we sit still for a long time, especially when the head is bent over the desk for a long time, the pressure on the cervical and lumbar spine is particularly large. Over time, the cervical and lumbar vertebrae will naturally be unable to withstand and protest against our bodies.

There is a gaping hole in the human spine: Humans evolved from reptiles, crawling to walking upright; Compared with reptiles, the human spine is working under high pressure all the time, and damage is inevitable.

Combined with the above figure, two conclusions can be drawn:

First, the change from walking on all fours to walking upright makes the direction of pressure on the spine change to longitudinal, and the pressure is greatly increased. That's the point! Secondly, the modern working lifestyle of being sedentary and often sitting at the desk increases the burden on the spine, making it prone to chronic diseases.

When these two factors are combined, it is not difficult to understand that almost every office worker has a spine problem, and suffers from neck pain and lower back pain.

Well, sitting for long periods of time has many harmful effects, so I won't say more about it here. We should act now to avoid the problems caused by sitting for too long.

Here are some tips on how to reduce your risk of sitting:

2, effective recommendations to reduce the impact of sitting on the spine

(1) Correct posture

There will certainly be many friends who say that I also want to do more activities, but I am too busy with work. So, we can try to choose the relatively healthier posture that is best for our body.

Try to remind yourself to keep your head up and sit correctly:

If you can't do the upright sitting posture with your head up all the time, you can also try to often change your sitting posture, or if you have conditions, add a small table standing office, but also to avoid the harm of sitting for a long time.

(2) Don't sit too long

For the sake of your health, please stand up and move every once in a while.

So, in addition to paying attention to maintaining proper sitting posture .

Don't sit for long!

Every hour or even half an hour, stand up!

Stretch and walk around to stretch your limbs and relieve fatigue.

Go get a glass of water, go to the bathroom, take a look at the scenery in the distance.

Important note: to maintain a position for a long time, muscles are easy to fatigue, try to move to change the body sitting posture, do some stretching actions will play a good role in relieving muscle fatigue.

(3) Sleep in the right position

When you sleep, place a pillow under your knees and rest your head as fully as possible on the pillow.

(4) Eat healthy and exercise

Excessive weight can increase the burden of the spine, maintaining a proper weight and regular exercise is the guarantee of spinal health.

(5) Stop smoking

The chemicals in smoke can slow down the body's metabolism, reducing the likelihood of healing.

3, Effective relief of sedentary movements

In addition to maintaining proper posture, stopping sitting for long periods of time, and professional rehabilitation, prevention in daily life is also important. Here is a correct and easy to do actions to reduce sitting.

Using Brugger relaxed sitting posture, through 3-5 slow breathing exercises, you can reduce muscle tone to some extent and relieve fatigue.

Key points of action: 

I.Sit on the edge of a chair with your knees lower than your hips;

II.Open your knees and point your feet slightly outward;

III.The pelvis is slightly tilted forward, making the lower back slightly lordotic ;

IV.Extend the top of your head upward, slightly extend your thoracic spine, and lift your chest forward;

V.Open the arms outward rotation, palm forward or up; 5 fingers open, thumb facing backward;

VI. Fingers open, thumbs facing back;

VII. Tuck your chin slightly and lengthen the back of your neck;

VIII. Hold this position and practice 3 to 5 cycles of slow breathing, especially when exhaling, as slow and long as possible.

If you feel your muscles tense or your breathing shallow while sitting, practice this movement.

Repeat this exercise several times a day.

A daily practice, away from cervical spondylopathy. Practice quickly, let us stay away from cervical spondylopathy, happy work, happy life.

 

 

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