Human body ‘a motion machine’ not designed to sit for hours
Back pain is one of the most common afflictions in the workplaces and classrooms. One might be well-intentioned and sit upright at the beginning of the work day, but as the day progresses, and stress kicks in, the body will begin to slump. The spine begins to round, the shoulders roll forward, and the chin juts out. But for some of us having to sit down regularly may be unavoidable.
Dr Joan Vernikos, former director of Nasa’s Life Sciences Division, explains: “We weren’t designed to sit. The body is a perpetual motion machine. When we are sedentary, our muscles get less oxygen and nutrients from our blood. Most of the more serious issues develop after years and decades of sitting in a chair for six or more hours per day. When your pain becomes difficult to manage you may end up with radicular pain such as with sciatica.”
According to Cornell University Department of Ergonomics, up to 90 per cent more pressure is put on your back when you sit Vs when you stand. Extended periods of sitting lead to shortened hip flexors, especially our psoas muscles. This muscle attaches from femur to lumbar spine and shortens as we sit. A tight psoas is a well-known contributor to lower back pain. The discomfort felt from these tight muscles are more noticeable while standing or actively moving.
Focusing on stretching the hips, particularly the psoas, can be one of the greatest ways to relieve lower back pain. Additionally, it can be helpful to bring length back into the lower back through forward folds and mild twists.
Placing our arms and hands on the table, keyboard or steering wheel, for example, allows us to relax our upper body further. Relaxing exacerbates the curve in our spine as we bear down more of the weight of our upper body. Our natural and balanced lumbar S-shaped curve becomes a C-shaped curve.
The first and simplest thing you can do to relieve back pain is to get up. For example, even just walking around the office, one or two minutes is enough, because it changes the posture of the body, it increases blood flow.
A great stretch that you can do to relieve some of the back ache that you experience from sitting for long periods of time is to just stand up, take a few steps away about three or four feet from your desk. Put your hands on the top of the desk and look at the floor and just really imagine pulling the desk forward. Just sticking your hands on the desk, pulling it forward and allowing yourself to feel that stretch through your sides and feeling that pressure relieved off your lower back. So your hips will be hinged at about a ninety degree angle. You can hold that position for about twenty seconds and make sure that when you get up, you’re engaging your core and getting up slowly and mindfully.
Parents in particular need to be aware if their child is spending long periods of time on their computer.
Make sure that your chair height is so that your eye’s are level with the top of the monitor of your PC, your PC and keyboard are straight in front of you, not to the side and that everything is at a comfortable distance from you.
Make sure you sit up in your chair, and that your bottom and shoulder blades are in contact with the back rest which is fully supporting and are fully supporting you. If you have back pain, you may find it helps to place a small rolled up towel in the small of your back for support. Avoid crossing your legs. Avoid slouching.
When it comes to your wallet, size matters. Carrying a big, fat wad of cash in your pocket can mean major trouble for your back. It’s the go-to spot for stowing your stuff, but sitting on a pile of cards, bills, and coins could put stress on your hip joint and lower back.
Dr Trikam Dangaria, Specialist Orthopedic Surgeon, International
Modern Hospital (This article has been sponsored by the advertiser)