Office work, spending leisure time at the TV and computer, laziness – all these factors form the sedentary lifestyle of modern man, which can have a significant impact on back health. A couple of decades ago, one could hardly imagine the scale of this problem. After all, performing gymnastics and physical activity during the working day were mandatory conditions.
Now the office worker is left to himself. He independently disposes of his breaks and free time. At first glance, the lack of an active lifestyle may seem a completely harmless factor, but this opinion is wrong. Lack of adequate physical activity and prolonged sitting lead to serious complications and loss of health.
This lifestyle can cause:
- Osteoporosis. This pathology of bone tissue, associated with a violation of its structure and density. The occurrence of this disease is directly related to a decrease in the load on the support system. Back health can also be compromised due to this reduced load.
- Diseases of the spine. Working at a computer, a person very rarely monitors posture and the position of the body. Because of this, the spine begins to curve, posture worsens. Also in the absence of movement, back health can deteriorate, leading to herniation of intervertebral discs, and this pathology is very difficult to cure. Pain in the lumbar region often accompanies those who have to sit most of the time. This is due to the huge load on the lower spine during work in a sitting position.
- Osteochondrosis. It is considered a familiar ailment for office workers. Especially acute, the disease manifests itself in the right side of the body, due to the fact that this hand carries out manipulations with a computer mouse and keyboard.
- The heart is probably the main muscle of our body, which should be regularly trained. The more time a person spends sitting, the higher the likelihood of pathologies of the heart and blood vessels.
The impact of poor posture on back health
Spending long periods of time in a sitting position has serious consequences for our spine. It is important to be aware of these dangers and take steps to prevent them.
The main problems are:
- Deterioration of posture. When sitting for long periods of time, we often lean forward or sideways on a chair or couch incorrectly. This leads to overstretching of the back and neck muscles, as well as curvature of the spine. Improper posture can cause pain and limit mobility.
- Development of disk problems in the spine. Sitting puts the disc between the vertebrae under pressure, which can cause it to become compressed and even prolapse (bulge). This can cause severe back pain and discomfort when moving.
- Decreased muscle tone. After many hours in a static position, the muscles in your back and neck begin to weaken, which can lead to poor posture and additional spinal problems.
Habits that contribute to back pain and impact back health
With sedentary lifestyles, we are often consumed with work or hobbies, forgetting the basics of our spinal health. Here are a few common habits that can worsen back health:
- Prolonged sitting in the wrong posture: A common mistake is to sit cross-legged or with your legs bent under you. This can lead to additional pressure on the lumbar spine and back discomfort.
- Improper desk and chair height: Using furniture that doesn’t fit your height can lead to muscle strain and poor posture.
- Lack of warm-up breaks: Sitting for long periods of time without taking breaks to stretch and exercise can lead to muscle congestion and increased back strain.
- Poor back support: Using chairs without back support or cushioned couches can exacerbate back problems, especially if you sit for long periods of time.
- Lack of physical activity: Lack of regular exercise can lead to weakened back muscles and poor back support.
Prevention of back pain and tips for improving back health
Proper physical activity is very important and combats not only the effects of low mobility on the spine and joints, but also on the entire body. Regular physical exercise makes it possible:
- lose weight;
- combat stress;
- eliminate metabolic disorders;
- treat arterial hypertension and other cardiologic diseases;
- improve blood circulation of organs and tissues;
- improve performance.
Timely start of physical exercise makes it possible to prevent the development of pathological changes in the joints and spine on the background of hypodynamia, helping to maintain back health. At the same time, excessive load can pose a danger to the spinal column, including through the formation of intervertebral hernias, which can severely impact back health.
It is also worth following recommendations to improve posture and maintain back health:
- Proper seating: Make sure that your chair has back support and is adjustable in height so that your body axis is straight and your knees and hips are level, promoting better back health.
- Regular breaks: Remember to take short breaks every hour to stretch your back muscles. Stand up, stretch, and do some simple stretches to support back health.
- Stretching exercises: Do back stretching exercises such as forward bends, body twists, and side bends to improve flexibility and relieve tension in the spine, enhancing back health.
- Strength exercises: Incorporate back and core strengthening exercises such as plank, hyperextension, and dumbbell swings into your workout program to strengthen muscles and improve back health.
- Ergonomic workstation: Make sure your workstation is properly organized, with a comfortable chair, footrest, and monitor at eye level to ensure proper posture and back health.
- Relaxation techniques: Practice relaxation techniques such as deep breathing, meditation, or yoga to relieve stress and tension after sitting, which will benefit your back health.
Conclusion
The sedentary lifestyle that has become the norm for many in today’s world has a significant impact on the health of our joints and spine. Prolonged sitting in one position, poor posture, and lack of exercise can lead to various conditions such as osteochondrosis, osteoporosis, and back pain. However, by taking some steps, you can prevent the development of these problems. Physical activity, proper workplace organization and regular exercise can all help to keep your spine and joints healthy, improve your quality of life and prevent potential complications.
