Neck, back, knee and thigh pain is common in people who work more than 6 hours a day while sitting, 5 days a week.Sitting in a work chair for many hours reduces the natural curvature of the spine, leading to pain in the lower back., neck and shoulders, and also reduces blood flow to legs and feet.
Thus, to avoid these pains, it is recommended not to sit more than 4 hours in a row, but it is also important to sit in the correct position, where there is a better distribution of body weight on the chair and table., it is recommended to follow these 6 good tips:
- Posture is the ideal alignment between bones and muscles.
- But it is also influenced by the person’s emotions and experiences.
- By maintaining a good sitting posture.
- There is a uniform distribution of pressure on the intervertebral discs and the ligaments and muscles work harmoniously.
- Avoiding wear.
- All the structures that support the column.
However, good sitting posture and the use of work-appropriate chairs and tables are not enough to reduce the overload of bones, muscles and joints, and regular strengthening and stretching exercises are also required to allow the spine to have more stability.
Watch the video below to learn about the best exercises to strengthen your back muscles and improve posture:
These exercises should be performed daily, or at least 3 times a week to have the desired effect, but another possibility is to opt for RPG exercises that are static exercises, performed under the supervision of the physical therapist, for about 1 hour, and at frequency of 1 to 2 times per week.Learn more about this comprehensive postural rehabilitation.
In addition to trying to maintain the correct posture, the use of the ideal chair and the position of the computer screen also facilitate this work.
Always using an ergonomic chair is an excellent solution to avoid back pain caused by poor sitting posture, so when buying a chair to have in the office, it should have the following characteristics:
In addition, the height of the work table is also important and ideally while sitting in the chair, the arms of the chair can rest against the bottom of the table.
In addition, it is important to pay attention to the distance from the eyes to the computer and the height of the table:
Adopting this posture and staying there whenever you are in front of the computer is critical, this prevents back pain and poor postures, in addition to localized fat that can develop through a sedentary lifestyle and is favored by poor blood circulation and weakness of the abdomen.Muscles.