Sitting and Back Pain Puzzle

In our modern lifestyles, whether it's commuting to the office, working at a desk, or spending hours hunched over a computer or TV, there is one common factor: SITTING! 

Unfortunately, the extensive amount of time spent sitting can have a deep impact on our spinal health. It is estimated that approximately 80% of people will suffer from it, at least once in their life. Unfortunately, the negative aspect of back health is that it tends to degenerate rather than regenerate. Once damage occurs, it is often irreparable. Every instance of mistreatment or strain adds up, and eventually, the body sends a warning in the form of pain.

The Effects of Prolonged Sitting

Increased Spinal Pressure: Discs are shock absorbers between the vertebrae and sitting for long periods of time places significant pressure on the spinal discs. Over time, this prolonged pressure can contribute to the degeneration of the discs, herniation, and compression of the nerves, ultimately resulting in back pain.

Poor Posture: Long sitting encourages the adoption of poor posture and poor posture is a common culprit behind back pain and discomfort. Slouching or hunching forward places undue strain on the spine. These positions strain the muscles in the neck, upper back, and lower back, causing tension and discomfort. Improper alignment places stress on the muscles, ligaments, and discs, causing discomfort and creating imbalances within the musculoskeletal system.

Weakened Core Muscles: The core muscles play a vital role in supporting the spine, maintaining proper alignment, and providing stability to the entire body. Sitting for prolonged periods weakens the core muscles responsible for supporting the spine and maintaining proper posture. This imbalance places additional stress on the spine, as it relies on the core muscles for support and stability during movement and daily activities.

Reduced Blood Circulation: When we sit for an extended duration, especially with poor posture, certain areas of the body may experience restricted blood flow. Sitting restricts blood flow and oxygen delivery to the muscles, including those supporting the back. This decreased circulation can lead to muscle imbalances, stiffness, and discomfort, particularly in the legs and feet.

Preventive Measures

Ergonomic Workstations: Set up an ergonomic workstation that encourages good posture, including an adjustable chair and proper desk height. Consider incorporating a standing desk or adjustable sit-stand desk to alternate between sitting and standing throughout the day.

Periodic Breaks: Take regular breaks to stand, stretch, and a short walk. Engaging in light exercises or activities that facilitate movement helps alleviate muscle pressure, reduce spinal pressure, and improve circulation. Periodic breaks are great for relieving discomfort and promoting spinal health.

Core Strengthening Exercises: Incorporate exercises link Plank that trains core muscles to improve spinal health. Core strengthening exercises can be beneficial for managing and reducing back pain. Strengthening the abdominal, back, and pelvic muscles can help reduce the risk of back pain associated with long sitting.

Posture Awareness: Maintain good posture while sitting by keeping the back straight, shoulders relaxed, align your ears, shoulders, and hips, and feet flat on the floor. Utilize supportive pillows or cushions if necessary to maintain proper alignment. Maintaining a good posture while sitting is crucial for supporting spinal health and preventing back pain. 

Seeking Professional Help

While it may be pleasing to spend long hours sitting, especially in today's digital age, the link between sitting and back pain cannot be ignored.

Knowing when to pursue professional help for back pain is important to ensure timely and appropriate care. If you experience persistent back pain, it is important to consult with a healthcare expert. Severe or worsening pain, Injury or trauma, or when the back pain starts  Impacting your daily life, are some alters. Spine specialists can provide a thorough evaluation, diagnose the underlying cause of your pain, and recommend appropriate treatment options, which may include physical therapy, chiropractic care, or other interventions tailored to your specific needs.

Remember, a proactive approach to spinal health, including a balance of sitting, standing, and regular exercise, is key to avoiding back pain.