Sit Up Straight and Take Notice

Sitting at a desk all day can have a negative effect on your health. According to a study by the American Cancer Society, sitting more than 6 hours per day unequivocally increases your chances of premature death. Sitting for extended periods of time also damages your back.

Background

As James Levine, M.D., Ph.D., of the Mayco Clinic put it, “Our bodies have evolved over millions of years to do one thing: move. As human beings, we evolved to stand upright. For thousands of generations, our environment demanded nearly constant physical activity.” Sitting at a desk for 40+ hours per week is going against thousands of years of evolution.

Although chairs have been around for thousands of years, they weren’t originally created as a resting spot, or an alternative to standing. Originally, a chair was used as a status symbol to denote authority. Kings and Queens sat in chairs; commoners did not. In modern times, chairs have become a staple piece of furniture for everyone – to the detriment of our health.

Backlash

There are a number of ways in which sitting in a chair for extended periods of time can harm your spine and your health. Sitting still for prolonged periods starves the intervertebral discs in your back (the shock absorbers in your spine) of blood required to keep them healthy. Over time they become stiff and inflexible, which can eventually lead to serious back problems. Your hip flexors and hamstrings are also known to shorten and tighten as a result of prolonged sitting.

Your posture while sitting at your desk is very important. If you slouch or hunch your shoulders while pouring over your work, you could be subjecting your spine to increased pressure in areas that aren’t designed to handle it. By slouching back into a hunched posture, you’re reversing the natural lumbar curve of the spine which balances the weight of the upper body on the lower back. This can lead to further injuries or complications with your back.

Fighting Back

For many office workers, there is no getting away from the reality of sitting for long periods of time; but there are some things you can do to help minimize the damage. Try utilizing the 20/20 rule: for every 20 minutes that you sit at your desk, get up and move for at least 20 seconds. Every two hours, try to complete some simple stretching exercises to loosen up your muscles, and get your blood flowing. Some easy stretches to try are:

1.     Shoulder Retractions

• Begin by sitting up straight in your chair, with your feet on the ground. Pull your shoulders away from your ears, and squeeze your shoulder blades together as hard as you can. Be sure to keep your head in line with your spine. Hold for 10 seconds, then release. Try doing sets of 10.

2.     Chest Elevations

• Sit in a chair with your arms at your sides. Gently raise your chest towards the ceiling, keeping your chin parallel with the floor (don’t look up). Hold for 10 seconds, then release. Try doing sets of 10.

3.     Upper Cervical Spine Flexes

• From the chest elevation position, dip your head forward slightly (as if you’re nodding “yes”). Feel the stretch in your neck at the base of your head. Hold for 10 seconds, then release. Try doing sets of 10.

4.     Lower Back Stretch

• Sit forward in your chair. Bring one of your knees towards your chest, grabbing the back of your thigh and gently pulling it toward you. Keep your back straight and be careful not to lean forward. Hold for 10 seconds, then release. Try doing sets of 10.

The bottom line is, to maintain the health of your back, you must make it a priority to get up and move around regularly. Performing a few simple exercises can go a long way towards loosening your muscles and getting your blood flowing. Your health and your back are simply too important to take lightly.