Workplace Health- Sitting on the Job
As the workforce has shifted from factories to offices, the incidence of back pain has increased dramatically. Researchers blame this increase on one simple activity that we do all the time – sitting.
People today (kids included) spend the bulk of their days sitting. Whether it be at school, at work or at home in front of the TV or video game screen, sitting occupies a large percentage of time.
Our bodies were not designed to sit for long periods of time. We were made to move. Almost everyone who sits for long periods of time will develop back pain, even with the use of an ergonomic chair.
People today (kids included) spend the bulk of their days sitting. Whether it be at school, at work or at home in front of the TV or video game screen, sitting occupies a large percentage of time.
Our bodies were not designed to sit for long periods of time. We were made to move. Almost everyone who sits for long periods of time will develop back pain, even with the use of an ergonomic chair.
Help for the Desk Bound
If you are stuck behind a desk all day, there are a number of things you can do to keep your body healthy.
Make sure you’re using the chair to support your body. For example, most people never use the backrest properly to support the low back. As they sit down they aim their bottom at the middle of the seat. Then to reach the backrest they slouch backwards. Are you guilty of this? If you are, start aiming your sitting bones toward the back edge of the chair as you sit down. It’s very important to take frequent breaks. Consider this study: Researchers had subjects sit in chairs as they measured tension in their back muscles. After about twenty minutes of sitting, their back muscles started spontaneously tensing up even though the chairs were adjusted to completely support their backs! Taking breaks will keep your muscles from tightening up. Use the 20/20 rule: Take a twenty second break at least every twenty minutes. Use these “micro-breaks” to stand up, stretch out and take a couple of deep breaths. If possible vary the tasks you do through- out the day so that you don’t work at one single activity for too long. For example, if your job involves typing and filing, alternate the tasks every half-hour. Get a regular massage to help you get rid of accumulated tension, stretch out over- worked and tight muscles to get your circulation going. Lastly, be sure to exercise regularly. It is vitally important that you balance your inactivity with activity. Try some form of gentle aerobics like walking or biking. If you would like more information on this topic, pick up our monthly newsletter at your next visit! |