You are probably sitting too much more than you should. Starting from sitting to have breakfast to driving to work, an 8-hour office job, sitting for lunch and then driving back home, to finally watching TV or scrolling on your phone during your free time - all of these are done mostly in a sitting position. And you might be wondering how come you have all these neck and back pains? The answer can be just your sitting posture.
Here are some underlying conditions you can encounter just because of prolonged sitting:
- Musculoskeletal pain
First and foremost, muscles, bones, tendons and ligaments. These structures that supports our back and limbs can have stiffness, decreased range of motion, pain and weakness due to sitting most of the time.
- Chronic health conditions
Sitting is not directly linked to having chronic issues but it can be a risk or a higher chance of acquiring conditions such as heart problems, hypertension, type 2 diabetes mellitus, increased cholesterol and even stroke.
- Mental health issues
Prolonged sitting in front of computer and TV can decrease social engagements and sun exposure that can lead to Vitamin D deficiency and lonesome feelings which can trigger anxiety and depression.
From a physiotherapy point of view, what can we do to avoid these problems?
The answer lies in gradually switching from a sedentary to an active lifestyle:
- Gradually start to exercise, from 30 minutes to 1 hour or more for 3 to 5 times per week.
- Find a new hobby/sport which involves moving your body more that you will enjoy (running, swimming, racket sports, gardening and so on)
- Having standing/stretch breaks at work if possible
- Walking or taking stairs more as compared to increased usage of escalators and elevators
- Standing during the commute in trains and buses
- Dynamic workstations such as standing desks or chairs
- For children and parents: encourage participation in household chores and introducing an active play outdoors
While these are some helpful tips to counter the effects of prolonged sitting, You may need to seek professional help from a qualified Physiotherapist to get a personalized approach on how to relieve your symptoms. Visit our team at Healthagon.
