Most of the back problems among the current generation office goers are reportedly caused by the way they sit and work in their respective offices. The forward leaning curvy posture that most of us find comfortable while working on the computer is something which is to be blamed for the neck and back pain and other disorders related to your back.
Besides The Right Sitting Posture, What Else Matters?
Moreover, physiotherapists say that even the most ergonomic chair and the best sitting posture will not keep an office worker pain-free from prolonged sitting unless he also takes frequent breaks. Thus, it means that even if you follow the right posture, until and unless you keep yourself from taking a break and not sit for longer hours in the same place it is going to be problematic.
What Happens When You Sit For A Prolonged Period?
When you sit for a prolonged period of time the blood circulation in your body slows down, which has a chain reaction that effects the health in a variety of adverse ways. Basically, when a person sits,
Further, sitting puts a constant pressure on intervertebral discs, which act as cushions between the vertebrae of the spine, unlike walking which exerts a dynamic pressure on the intervertebral discs. Therefore, sitting accelerates the wear and tear of the discs. In several cases, the contents of the disc can move out and press on a nerve, causing pain, numbness or a tingling sensation in the worker. The condition is called a prolapsed disc.
Long hours of sitting also lowers good cholesterol, increases triglycerides – a fat that hardens arteries, raising the risk of a heart attack – and produces an inflammatory agent in the blood called the C-reactive protein that is also bad for the heart.
What Can Be Done About It?
The only thing that can be done to avoid this is by taking frequent breaks. It is important for those who sit for a long time to break the stress cycle by “unseating” themselves every 30 to 45 minutes to get their blood circulation going again. However, good news is that this break need not be more than two to three minutes. Besides taking a small break, you may also do some stretches on your chair or walk for a while.
What Is A Good Sitting Posture?
Besides taking frequent short breaks, the other thing that helps you from deteriorating your health while sitting in the office is by following the right postures. It is said that maintaining the S-curve of the backbone is significant here.
-Your head should be in a straight line facing towards the ceiling.
– Do not lean the head forward as this strains the muscles in the neck and back. Instead, move the chair closer to the
-Next, relax the shoulders and pull it slightly backwards to counter the tendency to hunch.
-Sit right back in the chair so that the back can be supported by the backrest, but make sure your feet are still flat on the floor. Slightly inclined backwards between 100 degrees and 120 degrees.
– Rotate the pelvis slightly to regain the S-curve in the small of the back. The tendency is to go back to the “comfortable” slouched position after a while.
Changing the posture from time to time is crucial as it improves blood circulation.
What Kind of Chair Should You Buy?
It is always best to buy a chair that can be adjusted in many ways as possible, because as said earlier, it is important to keep the posture changing.
First of all, talking about adjustable parts of the chair, height adjustment is very important. You should choose the one that can be adjusted so that the feet can rest flat on the floor. It should be deep enough to support the length of the thighs.
Never go for the soft cushioned chair
You may also want to buy a chair with a lumbar support. You can also create your own with a rolled-up towel placed at your lower back. Further, an armrest is also a very significant thing in a chair as it allows your shoulder to be erect rather than curved forward. However, the armrest should also be adjustable in heights.
Although stretching is good for health but at times in office, if the chair doesn’t swivel, you may overstretch and strain your muscle trying to fetch something from your desk. Thus, look for a chair that has a wheel and swivels.
Yoga for Attaining Perfect Sitting Postures
There are certain yoga poses that help you achieve proper posture while sitting. Basically it stretches your muscle in a way that suits the proper way of sitting on a chair. Some of
– Tadasana (Mountain posture)
– Bhujangaasana (Python posture)
– Balasana (Baby posture)
– Virasana (Hero Pose)
– Uttanasana (Standing Forward Bend)
– Salabhasana (Locust Pose)
– Marjariasana (Cat posture)