By Daniel Wray
Of Physio Effect
As promised our resident physio team from Physio Effect take the reins this week with the aim of offering advice and guidance that you can implement into your routine as well as hints and tricks to help you start and maintain a healthy, fitter lifestyle.
Is sitting the new smoking?
The phrase “sitting is the new smoking” may seem extreme but it has been coined to reflect the growing concern about the negative health effects caused by our increasingly sedentary lifestyles. As the saying goes, there is no smoke without fire and here at Physio Effect we would have to agree that the health risks associated with sitting are very real.
Every day in clinic we treat neck and lower back pain problems. While it would be inaccurate to say that all of these injuries have the same route cause or aggravating factors, it would be true to say that excessive sitting is most certainly a common thread in the vast majority of incidents. Indeed, desk workers and drivers often report no specific injury but rather chronic back pain and stiffness that has plagued them for months if not years.
So why is sitting a problem?
The number one reason why sitting causes back pain is the poor static spinal posture that it promotes. Poor posture over time leads to significant pressure build up on specific areas of our spine. The majority of people once seated for an extended period adopt lazy collapsed postures hanging heavily on the body’s joints and ligaments. Their postural muscles become lazy and weak while other muscles become short and tight. This in turn gradually reinforces the poor postures so that it soon becomes difficult to correct and move out of these positions. Consequently, soft tissues and joints become stiff and painful while intervertebral discs get compressed.
Our intervertebral discs are the shock absorbers that lie between our vertebrae. They are dependent upon regular movement to stimulate pressure changes which in turn keeps the disc fluid levels high and the shock absorbing function intact. Prolonged static postures will gradually squeeze the fluid from our discs reducing their shock-absorbing capability and ultimately increasing the risk of injury. Sitting, particularly with poor posture, is one of the primary causes of intervertebral disc compression and damage which leads to back pain and injury.
How should I sit?
In poor sitting posture the spine when viewed from the side often takes on a ‘C’ shape (Figure 1). In this position the pelvis is tilted backwards (posteriorly) with a high percentage of the body weight directly loaded through the sitting bones. The upper back is much more rounded (kyphotic) than it should be with the neck and head poking forward while the lower back loses its natural and preferred inward curvature (lordosis). The ultimate result here is significantly increased load and pressure through the lower back joints and discs.
Ideal sitting posture should look more like an ‘S’ shape with the spine’s natural curvature supported (Figure 2). Whilst the spine is still under load it is more evenly distributed through the various sections avoiding focal compression through the lumbar area.
Pointers for good sitting posture
Use a good chair that supports the natural curvature of the spine particularly the lumbar lordosis. A lumbar roll attachment may be appropriate
Hips should be the same level or higher than the knees
Feet should be flat on the ground with knees bent at 90 degrees. Shorter individuals may require a foot rest to achieve this
If working at a desk / computer arrange workstation so that it’s within easy reach while the spine remains supported and in contact with the chair
The top edge of your monitor / laptop should be at eye level measured when sitting in fully corrected posture as described above
General tips for a healthy back
Take frequent micro-breaks away from sitting. Aim to move for 1-2 minutes of every hour as a minimum. Encourage colleagues to move and promote a health conscious work environment
Drink plenty of water – our soft tissues and in particular intervertebral discs need to be well hydrated to function properly
Exercise – walk, jog, cycle, run, gym, yoga or Pilates. It doesn’t matter much what you do – the key is doing it regularly and consistently. Aim for a minimum of 3 x 30-minute moderate intensity sessions per week
Don’t ignore pain – seek professional treatment and advice for any persistent pain. Treated early most problems can be easily solved.
The dedicated team at Physio Effect provides a full package of services that will ensure you’re supported through injury prevention, assessment, recovery and helping you achieve your ultimate performance goals. We offer a range of services: physiotherapy, sports massage, pilates, yoga and mobility. Unit 18A, 100 Borron Street, G4 9XG;
www.physioeffect.co.uk
www.everydayathletegym.com
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