Protects from the consequences of prolonged sitting

4 tips to deal with back pain during office work

Long hours of sitting negatively affect the back and health in general.

dpa

Office employees suffer from the consequences of long sitting, especially that many do not deal well with the correct posture, in addition to having to not move for long hours, which negatively affects their health in general, and causes back pain in particular.

Thus, the German "Healthy Back" movement provides several tips that enable office workers to face back problems by following simple measures, which only require them to pay attention to some things.

seat first

First, make sure that the seat is suitable so that the backrest reaches at least the shoulder blades, while the seat is of the right height when the feet are completely in contact with the ground.

It is important to rest the arms on the supports designated for them from time to time, to reduce the burden on the shoulders.

good posture

Regarding the correct sitting position on the seat, experts explained that the spine should take its natural position while sitting, which can be achieved by tilting the pelvis forward a little, which helps to erect the rib cage and stretch the cervical vertebrae.

dynamic sitting

You should not stay in the same sitting position for long hours;

This may adversely affect the muscular system, blood circulation, and intervertebral discs.

It is important to practice movement while working, and start while sitting in what is called “dynamic sitting”.

This can be achieved by swinging the pelvis forward and backward while loading the weight on the buttocks alternately, pushing the rib cage forward, back and to the side, in addition to lengthening the neck vertebrae by tilting the head back from time to time.

Moving the waist in a circular motion while sitting combats rigid postures.

More movement

To complement the dynamic sitting, more movement should be exercised from time to time while working, for example, it is possible to place the printer on a somewhat remote desk and go to it when needed.

It is advised to stand while reading mail and during short meetings.

It is also possible to do some exercises while sitting at the desk, such as rotating the shoulders, flicking the arms, extending the fingers, and practicing stretching and stretching exercises while resting in a standing position.

Going to work by bike instead of the car and taking the stairs instead of the elevator compensates for the long hours of sitting.

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