You must have heard the phrase “sitting is the new smoking.” How may your chair or couch be hurting you?
Whether you watch TV, drive, or work at the computer, chances are you spend more of your waking hours sitting than any other activity. If you have been sitting at your desk all day for many years, you probably have back, neck, and shoulder pain -you are on your way to damaging your body.
You feel the back pain daily, and you remind yourself, I need to sit straight up to save my back. Poor sitting posture compresses spinal disks, often leading to chronic back pain and, worse, premature degeneration of discs.
Our bodies are not designed for sitting all day. We don't need to go back to the prehistoric age when humans were hunters and gatherers, but let's go back 20 years. We used to be more active. Instead of going out to meet people and or exercising in their free time, adults spend the day binging on their favorite Netflix shows. Technology has made us lazy. We sit at work, in our car, and at home, so it's no surprise that you feel pain and fatigue, slowly killing your body. (and your brain)
So what happens to your body when you sit all day?
It gets tired, specifically the muscles in the lower back. If there is no lumbar support to maintain the lordosis curve of the lower back, you slump down or slouch in the chair. This results in an even greater outward-curving (kyphosis) shape in the lower back—the compression and pressure in the intervertebral discs increase. As you slump down, your head comes forward.
The human head weighs 10 to 12 pounds (2,3-5 kilograms), and the joints and muscles in your neck and shoulders support this weight. With every inch you bend your neck forward, there is an increase of 10 pounds of pressure on the neck structures supporting your head. This can add up quickly and cause neck pain, hunched shoulders, and headaches.
Sitting also changes the dynamics of the spine and weight-bearing joints. It affects the lengths of joints and muscle tendons; people who sit for long periods will get shortened, tight hamstrings, which pull on the pelvis. This creates misalignment, which can indirectly cause chronic lower back pain.
Picture a line from the top of your head to your tailbone next time you're seated, as that's where gravity pulls. The longer you're seated, the more extended gravity squeezes discs in your lumbar spine and can lead to sciatic pain.
Severe health effects of sitting all day:
•Very tight, stiff back and neck
•Tension headache (occur when the neck and scalp muscles become tense or contract)
•Back and neck pain. Poor posture can also lead to disc problems in your neck, such as a herniated disc.
•Depression and anxiety
•Obesity, diabetes, and heart troubles
•Blood clots
•Weak bones
Your issue usually starts with a slight problem, such as a stiff neck, tight shoulders, and pain in your back. Later, it can get worse and worse, and you might start going from doctor to doctor.
Taking painkillers won't solve your problem. Think about it briefly; painkillers won't strengthen or loosen your muscles and tissues.
What are your pain solutaions?
Exercise! Moving your body is vital for pain management.
Yoga is excellent because it will stretch and strengthen your body.
Here are some tips on how to sit less and exercise more to become pain-free:
•Start your morning with a few minutes of meditation (take some deep inhales and exhales to relax your nervous system, body, and mind)
•After meditation, do 10 minutes of yoga. Five minutes of dynamic and 5 minutes of stretching exercises. You can increase it up to 15-20 minutes with time.
• Instead of driving, take public transportation, bike, or walk to work. (If possible)
•If you are sitting all day in front of the desk, get up every hour and move your body (circle your neck, back, hip, arms, and wrist).
•Take a short walk during your lunch break.
•After work, go for a longer walk, hike, bike, swim, etc.
Download your free step-by-step back pain relief guide with pictures.
You will have ten easy yoga &yoga therapy exercises to ease your back pain. I promise it won’t take long and will make you feel better.
If you would like to know more about my pain-free living yoga coaching program, you can book a free consultation.
Stop waiting around. It can be hard to start alone. Live without pain is possible! How do I know? I used to have chronic pain.
