Data show that about 60% to 80% of adults have symptoms of low back pain.
When going to the hospital, the doctor often tells you "be careful not to sit for a long time!" But in real life and working environment, can people "sit for a long time"?
According to research statistics, the average daily sitting time of Chinese residents is more than 250 minutes, while specific occupations such as software engineers and window toll collectors are bound to last longer.
Therefore, put aside the empty warning of "don't sit for a long time", if you have to sit for a long time, learn these three tricks, and you can also "sit" and talk without back pain.
Tip 1: Pick a good chair
There are various chairs on the market, which one is suitable for patients with back pain?
Note several elements of a "good chair".
The secret to choosing a good chair for everyone: the lumbar spine is partially curved; the height of the back of the chair is particular;
Pay special attention to the back of the chair. When we choose a chair, we must choose one with a back.
When the human body is sitting, the weight of the upper body is concentrated on the waist, causing the pressure on the lumbar intervertebral disc to be at least 150% of the standing position, and the back of the chair can effectively bear part of the load.
A good chair back should have both "external beauty" and "inner beauty".
"External beauty" means that the back of the chair should have a forward curvature, presenting an elegant curvilinear beauty, so that it can fit with the lumbar spine of the human body with the same curvature, and realize the "unity of human and chair".
"Inner beauty" means that the softness and hardness of the back of the chair should be moderate, so that the body can lean back slightly when sitting.
Because the pressure in the lumbar intervertebral disc changes with the different sitting angles, when the sitting angle is between 95° and 105° and there is local support, the pressure in the intervertebral disc is the smallest, and it is naturally the most comfortable.
The function of the armrest is similar to that of the chair back, and the armrest can also effectively share part of the load.
The armrest should have an appropriate height, and it is best to allow the upper limbs to rest comfortably on it, without pulling the soft tissues such as the neck and shoulders or the muscles and fascia of the chest and back, waist and back because it is too high or too low.
Wheels When we are sitting and working, we may need to turn around at any time to get information or communicate with others. At this time, the wheel highlights its role.
Without wheels, it is easy to put shear stress on the lumbar spine by turning around; with wheels, this action is much safer.
Tip 2: Adjust your posture
Having a good chair doesn't necessarily mean maintaining good posture.
Many people can sit very standard when they start working, but after a period of time, the good posture can't help but "break down".
Therefore, when working in a sitting position, it is best to move the chair forward as far as possible, so that the front of the body is kept a punch away from the edge of the table, so that the posture that can limit us to a good position is the real good posture.
Tip 3: Make some "little moves"
What should I do if I have to sit for a long time in lectures, meetings, etc., but cannot pick a chair or adjust my posture?
Teach you two small movements, do each movement 5-10 times in a row, and you will feel more relaxed immediately.
Sit upright and sit upright, bend your elbows at 90°, lean back against the back of the chair, feel the entire back tense, maintain the posture for 10 seconds and then relax for 10 seconds.
Sitting cat pose stretches the back close to the back of the chair, stretches the hands forward, and retracts the abdomen forcefully, just like a cat stretching its waist, maintain the posture for 10 seconds and then relax for 10 seconds.
knock on the blackboard
Although I have taught you a few tips for "sitting" and talking without back pain, you must know that in addition to the spine, sitting for a long time will also have adverse effects on the human heart, lungs, nerves, digestion and other systems.
Therefore, as a doctor, it is inevitable to say in the end: "Try not to sit for a long time"!
Beijing Youth Daily/Yang Yanyan (Peking University Third Hospital)