Have you ever wondered how many hours a day you sit? Scientists conducted a study and found that a modern office worker sits about 10 hours a day on average. We sit when we eat, when we go to work and back, sit in the office at the desk, and sit at home in front of the TV or computer. Instaskincare will show you how to avoid back pain when living a home-office life.
It is no longer a secret for anyone, and doctors constantly remind us that prolonged sitting is dangerous to health. Already after 30 minutes, the metabolism slows down by 90%. After two hours, the level of good cholesterol drops by 20%. The lower part of the body is inactive, the work of enzymes slows down, which moves fat from the arteries to the muscles for burning. The natural curvature of the spine in the lumbar region is impaired. A person who is continuously in a sitting position for a long time runs the risk of earning several problems: the likelihood of developing cardiovascular diseases, obesity, diabetes mellitus, depression, and, of course, muscle and joint diseases increases.
It is worth noting that various spine diseases are now significantly "younger," and you face more and more often, so everyone needs to think about options for preventing such diseases. Doctors give several recommendations for people whose work takes place in a sitting position:
- Get up from the table at least every two hours and do a little warm-up;
- Move-in cases where you can work without sitting (for example, you can talk on the phone while walking around the office);
- It is advisable to spend at least two hours standing;
- If you still have to sit, from time to time, perform some movements with your legs (pull them forward, bend and straighten your knees several times, pull your foot towards you / away from you).
A critical point is a properly equipped workplace - the computer screen should be located strictly opposite the eyes. The office chair should be adjustable for the backrest and seat height. It's good if you have a habit of sitting straight and straight, not sideways, slumped over. However, few can boast of this. As a rule, having gone headlong into work, we completely forget that our back needs to be kept straight. In this case, an orthopedic lumbar pillow will be of great benefit to you. If your work belongs to the category of "sedentary" - at the computer, at the office table, driving a car (mainly because the driver cannot get out and warm up while driving) - an orthopedic seat cushion should become an item for you from the category must-have.
The orthopedic pillow's main task is to preserve the natural curvature of the spine in the lower back, which is disturbed when sitting in a regular chair and in a standard chair, which is the reason for disrupting the normal functioning of the spine. It allows you to relieve the lumbar spine, making it less tired and more comfortable. Such a pillow helps form a movement stereotype of correct posture in a sitting position, which means that the back "remembers" the right place, and the person develops the habit of sitting upright.
The therapeutic and prophylactic effect that you get when using the lumbar orthopedic pillow. Pineapple, or the wind release pose, relieves tension from the entire spine, and especially the lower back and hips in just a minute. Plus, this yoga pose regulates bowel movements (as the name suggests) and is, therefore, suitable to do in the morning as well.
How to do:
- Sit on your back and relax.
- Bend your knees.
- As you inhale, stretch your arms forward and grab your knees.
- As you exhale, hug your knees, pressing them to your stomach.
- Breathe deeply, concentrating on your diaphragm. On inhalation, the legs move away from the body, and on exhalation, they approach it. Hold this position for 8-10 breaths - about 1 minute.
How to do:
- Place a folded pillow against the wall or head of the bed.
- Press your buttocks against the wall or the head of the bed, and lift your legs against the wall.
- Spread your arms out to the sides and try to open your chest. Relax and breathe calmly. Hold the pose for 1-2 minutes, then lower your legs.
How to do:
- Lie on your back with your legs slightly spread and your hand's palms up. Place a folded towel or the edge of a pillow under your head and neck.
- Relax your body gradually from the bottom up, starting with your toes and ending with the crown. Take 20 breaths, lengthening the inhales and exhales, and then stop controlling the breath - breathe as you want. Watch your thoughts float, but don't cling to them.
- Gradually, you will feel how the outside world seems to flow away from you, and the whole body is as relaxed as possible. It's time to cover yourself with a blanket and go to bed.
For many people, relief from pain and discomfort is just a few clicks away. With this blog post, we've covered some of the most common causes that lead to back pain, as well as the methods you can use to relieve your spinal cord. We hope these tips will help by providing information on what you should be doing if your neck or spine starts hurting, so please share them with anyone who may need it! If not, feel free to reach out for more personalized advice on how best to care for your body's needs.