Typically, when we think about enduring an injury, we imagine we have to do something -- and usually do it wrong -- to bring on the pain. But sometimes discomfort is due to doing nothing whatsoever. Case in point: Sitting at your sedentary desk job. Spending too much time sitting has been linked to a higher risk of heart attack, stroke, metabolic syndrome and earlier death, and even the most dedicated of exercise regimens won't undo all the damage. "We were built to move," Steven Conway, Ph.D., a chiropractor and attorney in Athens, Wisconsin, and a spokesperson for the American Chiropractic Association, tells The Huffington Post. "The non-moving is the hardest thing on us." Most of us can probably recall a time when our backs ached or our heads pounded after a tough day at the office, but sometimes the cause of the pain isn't so obvious. Below you'll find some of the most common sitting-related ailments and Conway's tips on how to protect yourself, stat. If your low back or hips hurt...
The problem: You're probably slouching -- and your chair might not be at the right height, either. The fix: Adjust your seat to maintain the normal curve in the lower spine. Tilt the seat of the chair to angle slightly down. You should be able to fit one or two fingers between your knees and the edge of the seat to alleviate pressure on the legs. Also consider using an alternative desk chair that incorporates movement or supportive cushions behind the lower back. If your mid back hurts... The problem: You're probably slouching, and you're definitely not moving enough. The fix: Move more. If you can, once every 20 minutes. Because your head, neck and shoulders are typically forward as you sit in your chair, focus on stretching the opposite way. Look up at the ceiling, stick the chest out and roll the shoulders back. Sitting up straight will keep your shoulders and mid-back in this neutral position naturally. If your hands or wrists hurt... The problem: Stretching and twisting your hands and fingers to type, and typing with furious speed and force.
The pain and fatigue here may also be due to carpal tunnel syndrome, which can include tingling, numbness and shooting pains through the hands and wrist. The fix: If your keyboard is angled up, switch the stand on the back of it to keep it laying flat. Adjust the height of your chair to keep your elbows as close as possible to a 90-degree angle and keep your arms close to your sides. If your neck hurts... The problem: You're cradling the phone between your shoulder and your ear, you're slouching and you're probably looking downward at a computer screen. (You might also feel pain in your jaw or get frequent headaches.) The fix: Use a speakerphone, headphones or a headset if you're going to be talking and typing at the same time. Adjust the height of your computer screen -- even if that just means stacking it on top of some books -- so that your chin is even with the center of the screen. Position the screen straight in front of you so you're not constantly turning to the side.
If your knees hurt... The problem: Pressure from your seat or from crossing your legs can lead to pain, numbness or tingling, or your legs are too short to plant your feet firmly on the ground. The fix: Adjust your chair so the seat tilts slightly forward or adjust the height of your chair altogether. Make sure you can fit one or two fingers between your knees and the edge of the seat. Try putting your feet on a stool or a stack of books if they don't reach the ground, and cross the legs at the ankles rather than at the knee.Passion will keep you going when the going gets tough.7 Best Lower Back Pain Exercises You Can Do at Your Office DeskDr. Shruti Barve, Physiotherapist, Care24 | Updated: February 07, 2017 18:26 ISTTweeterfacebookGoogle Plus RedditScientists May Have Just Found a Way to Slow Down Ageing!4 Simple Proprioception And Balance Exercises to Boost ConfidenceNegative Thoughts and Irritability Can be the Early Signs of Stress10 Incredible Uses of Peppermint Oil for Health and BeautyRangoon Star Kangana Ranaut's Secret to Never Putting on Weight!
Is it Really Safe to Consume Fish Rich in Mercury?Heavy Drinking Can Put Your Heart at RiskObesity in India Has Grown Two-Folds in the Last 10 Years!Chiropractic: An Alternate Medicine Form to Treat Back Pain and HeadachesSuffering from Chronic Knee Pain? I get the feeling that you're hoping to find a chair that can treat your lower back pain. If that's the case, you're really not going to find one. Here's what I mean by that... Sitting in a chair for prolonged periods of time wreaks havoc on the pelvis, hips, and spine. Doing this day after day for weeks/months/years can be considered a repetitive micro-trauma. So the problem isn't really the chair itself, it's the position of sitting.To relieve lower back pain, it would help to begin implementing specific stretches and mobility techniques that stretch and strengthen the now-compensated tissues of the lower back, pelvis and hips. Improving the motion and alignment of your spine through chiropractic adjustments and/or physical therapy will help as well.
Sometimes we don't have to add anything to fix our aches and pains - instead we have to subtract the habits that brought them on in the first place.All that being said, certain office chairs are more "comfortable" than others for the purpose of sitting. So if you HAVE to sit all day, take a look at the Aeron Chair by Herman Miller.Maybe this chair could be interesting CoreChair: Best Ergonomic Active Sitting Chair For Office Work However, it costs over 1,100USD.I'd like to suggest that you keep your current chair and try an affordable but more complete solution; Officiser (Officiser: Fun and smart office exercise/ office workout).Apart from the back pain, prolonged sitting hours have so many negative things, and 'to constantly move' is what I'd like to recommend you to do. I have developed the Officiser myself, having suffered similar symptoms (lowerback pain, varicose vein surgery, leg swelling, indigestion....and so on).It was designed to maximize the small habits and movements of our lifestyle (leg shaking, leg swaying, leg bouncing, fidgeting..
It is also smart and fun.These movements are all connected to the joints, leg muscles and even lowerback, so it constantly stimulates the small muscles connected to each movement, preventing them from stiffening. Apart from the muscles and joint, it also helps to even distribution of blood circulation, and helps develop healthy office habits, such as drinking water or keeping your left/right body balance. Officiser: Fun and smart office exercise/ office workout(It's on Kickstarter until 15 Mar, 2016)As a fellow officeworker who loves to stay healthy but has a 50+ hour work week, I sincerely think this can be the just the right affordable solution for the work place for many people. I hope you’ll try and get healthy!Back pain is a common problem for office employees. So firstly we have to sit in right posture. Sit closer to desk and feel comfort. There are some comfortable office chairs, that would be luxury and comfortable too. Checkout here for office chairs. Here are some pictures, watch them now !