Lower Back Pain When Sitting: Causes, Stretches, And Treatment
Are you an individual that considers yourself responsible- you eat as healthy as possible, try to get in as much exercise as possible during the course of the week, but find yourself sitting in a lonesome chair hours on end and suffering from back pain as a result of it? Well, if you answered yes to the above questions, then you could be undoing all the positive work on your body just by sitting at your desk. Researchers in Australia have shown that sitting, even otherwise healthy habits are being practiced, is associated with poor cardiovascular- or heart and vascular system, health. It is also associated with higher inflammation, and more fat accumulating around the belly area than around other parts of the body. This is bad news for so many millions of Americans who have no other option than to work from their desks.
It can actually feel downright depressing and even insulting to learn that all our efforts at being the most healthy individual possible are being thwarted simply by the jobs that we perform. These studies also link prolonged sitting with a weakened or compromised metabolic health- which is all the chemical processes within a living organism that are crucial for maintaining life- a higher risk of generalized disease, and even a shorter life span. All of this can lead to a waterfall of ill results and or effects: the electrical activity in our muscles go silent, the ability for us to burn calories effectively declines, sensitivity to insulin drops which in turn can raise the risk of obesity and Type 2 Diabetes (Type 2 is acquired, not something we are born with), and the enzymes that are responsible for clearing the fat and triglycerides from the bloodstream plummet, in turn lowering the levels of the good HDL cholesterol in our body. It is a sad but true reality that these risks remain a threat regardless of our physical activity outside of our workplace.Furthermore, these metabolic changes don’t happen gradually over time, instead they happen rather swiftly in some cases less than 36 hours.The benefits and results of your good exercise and diet habits don’t have to be lost to the chair in your office.
You can fight back, and here are some sitting antidotes. Sitting antidotes range from something as simple as moving around your office more during the course of the day, and even standing while working. A very effective trick is making a standing desk which is exactly what it sounds like.It is a quick and effortless fix, where you can try to stack something tall on your desk on which you can then place your computer. If you work from home, you may want to choose to work from different rooms other than your work office, for instance work at the kitchen counter while standing. Standing burns so many more calories than sitting and interacts more muscles, which in turn helps to increase our metabolic activity.On the other hand, if you do choose to sit, you can help offset the effects of the sitting disease by ensuring that frequent breaks are taken and that lots of movement is maintained during the course of the day.Australian researchers found that those who took frequent breaks had lower levels of a protein in the body known as C-reactive protein, which is an important marker of inflammation, and had smaller waists as well. Waist size- similar to excess belly fat, is a marker for an increased risk for heart disease, Alzheimer’s, and other inflammation-related disorders and diseases.
Having a waist circumference over 40 inches in men and over 35 inches in women is considered extremely high risk. Take a stand against excessive sitting. Get up off your backside and move around the office, or simply move around your chair every 15 minutes. Instead of taking the elevator, try taking the stairs. Try parking farther away from the office, or if it is safe, farther away in the parking lot, so you can walk more to get to your car. Try walking to the bathroom, going back and forth to your computer, or just fidgeting around. Research shows that not only will you be helping yourself fight the silent but potentially deadly sitting disease but you will also be less likely to gain weight over the course of your time at work as compared to the rest of your co-workers who are more sedentary or lazy.