Sedentary lifestyle – effects on the spine
Movement is health – a cliché we all know. However, statistics show that we still move too little. The sedentary lifestyle associated with the development of civilisation is proving to be a huge challenge for our bodies. One of its first victims is the spine, overloaded beyond its capacity and held for long hours in an incorrect position.
The risk is especially in the lumbosacral region. Even if you sit properly, the pressure can be twice your weight. If your posture is incorrect, your spine takes on the load as if you were carrying weights as heavy as 300 kg [1]. However, there are many ways to support the spine and minimise the effects of sitting for hours on end.
10 ways to have a healthy spine:
- Taking care of your weight
Each additional kilogram of body weight represents several additional kilograms of strain on the spine [1]. At some point, we may reach a threshold above which even a completely healthy spine will not be able to support the loads. That is why it’s worth taking care of proper weight to at least relieve some of the burden on it.
- A healthy way to sit
An ergonomic workstation, with a comfortable chair and a properly positioned monitor, is essential. But there are many more possibilities. For example, you can use an adjustable electric desk to allow you to work standing up every now and then. It might also be a good idea to invest in a gym ball that you can sit on (interchangeably, of course, with a chair, for example).
If you sit in the traditional way, be sure to keep your posture as straight as possible. If you have to lean into the monitor or tilt your head regularly, sooner or later it will end up bad for your spine. Importantly, different types of seats or desks will help you change your posture regularly – this is extremely important, because even if you have chosen the right chair, sitting in it in one position for many hours is not conducive to the health of the spine.
- Breaks
In addition to changing your sitting posture, remember to take breaks for movement. Take a walk around the office once an hour or try to do some basic stretching exercises. Even if you don’t exercise, just try to relax your muscles – move your arms and head.
- Strengthening the muscles
A strong and efficient muscular system is a great support for the spine. However, a sedentary lifestyle contributes to weakening of muscles, especially those of the abdomen, back and buttocks. Therefore, it is extremely important to strengthen them regularly. How? In fact, any activity will be better than no activity at all. Special attention should be paid to functional training and aerobic exercise. Deep muscle and stretching exercises will also help [2].
If you already have back problems, choose sports that do not put additional strain on it, such as water sports – not only swimming, but also aqua aerobics. And if you want to be absolutely sure that the workouts will help you deal with the problems, it would be a good idea to precede them with a visit to a physiotherapist.
And how about quick gains? If you want to support your spine during the day with some simple exercise, professionals recommend the so-called cat and camel. It relaxes and warms up exactly those parts of the muscles that suffer most from prolonged sitting. How to perform such an exercise? It’s simple – kneel on all fours and lift the lower abdomen, rounding your back and arching your torso.
See also: "Yoga for a Healthy Spine. Discover 5 Top Asanas to Ease Back Pain".
5. Healthy sleep
How our spine endures the “sins” committed during the day also depends on whether we take care of it at night. So remember to choose the right mattress – one that flexes under the weight of the body by only 2-3 cm is recommended [1]. If it develops pits or bulges, replace it as soon as possible. Also choose the right pillow – it is worth betting especially on an orthopedic model. Remember also about the position during sleep – the best for the spine is the so-called embryonic position, that is, on the side with the legs bent [1].
- Proper diet
It is not only about proper weight, but also about providing ingredients that support the skeletal system, such as vitamin D and calcium [3]. Calcium can be found in dairy products and fish, among other things. Vitamin D is also contained in, for example, milk, eggs and fish oil. However, it is worth absorbing it by exposing the skin to sunlight and supplementing it in the months when there is less light.
- Body massages and rolling
Regular use of massage provides relief to the spine and prepares it for new challenges. A quick self-massage of the neck and shoulders can also be used on an ad hoc basis, such as while working, to relax the muscles. You can also invest in a special roller and use it as an alternative or support for massage sessions. Rolling is a technique in which our body weight works to relax muscles, improve their flexibility and increase their range of motion.
- Ergonomics of housing
If you work from home, arrange a separate space that meets ergonomic office standards. During the COVID-19 pandemic, many people worked with a laptop on the couch or at the kitchen table. If you continue to work remotely or work in a hybrid model, invest in the right chair and desk. Remember, too, that ergonomics does not begin or end at the workplace. Even the height of the kitchen countertops or ironing board affects the spine.
- The power of heat
It is worth harnessing it especially when back problems have already developed. A warm bath, for example, will help, which will further relax the muscles. You can also use warming compresses or put a hot water bottle on the lower back. Warming ointments will also work, especially since they often contain analgesic ingredients.
- Healthy habits
Health is not only about movement and diet. Changing some habits helps, too. For example, it’s a good idea to develop the habit of lifting heavier things by bending your knees instead of bending your back. If you are carrying groceries, distribute the weight evenly to both hands. Ensure comfortable footwear. Also, try to increase the number of healthy habits that support the entire muscular system, such as using the stairs more often than the lift and limiting driving in favour of walking.
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References:
[1] https://www.poradnikzdrowie.pl/zdrowie/kregoslup-kosci-stawy/kregoslup-co-robic-by-uniknac-bolu-plecow-aa-npyS-oNpH-aWrU.html
[2] https://www.medonet.pl/cwicze-w-domu/cwiczenia-na-zdrowy-kregoslup,bol-dolnej-czesci-plecow---przyczyny--leczenie--objawy--cwiczenia,artykul,44076723.html
[3] https://pacjent.gov.pl/aktualnosc/jak-dbac-o-kregoslup