For sedentary office workers, how can we minimize the damage to the waist?

For sedentary office workers

In the office, after we work long hours, we often feel back pain. Today, let us talk about the causes of our back pain and how we should effectively relieve our back pain?

we often feel back pain

The causes of back pain office

Do not pay attention to the waist warmth

We spend most of our work time indoors. Especially in summer, we prefer to turn on the air conditioner to adjust to the cooler temperature. But in this process, due to the low temperature, the blood supply to the fibrous ring of our intervertebral disc is low and the nutrient supply relies on cartilage infiltration there is very limited. Especially when we do not pay attention to the waist warmth, so that the waist long-term in the cold wind, the local blood circulation of the lumbar spine will be weakened, easily leading to lumbar disc degenerative disease.

Incorrect sitting posture

When we work seriously, wrong posture will occur due to neglecting our sitting posture. Let's see what is the difference between slouchy sitting, overly forward leaning sitting, overly focused sitting and correct sitting?

Incorrect sitting posture

A. Loose sitting posture: Note (above) the degree of curvature of the upper part of her back, her shoulders leaning forward, her thorax collapsing, and her lower back basically having no curvature. This sitting posture triggers the problems discussed above (herniated discs, breathing difficulties, neck problems, etc.).

B. Sitting with the head tilted forward: This posture also causes flattening of the lumbar spine and excessive curvature of the upper back. However, the most tortured part of this posture is the neck. Note that her neck can barely support her head, which can easily trigger headaches and neck pain.

C. too focused sitting posture: at first glance, this seems to be a good posture, but just like standing upright in the standing posture, this is also a posture that can not be maintained for a long time. This sitting posture is too demanding on the human body. Not only does she have to focus excessively on her sit bones (see below). She also presses her shoulders back excessively, compressing the joints of her upper body. This not only causes muscle tension, but also makes her spine excessively flat.

Excessive stress and anxiety

Do not ignore the damage caused to us by stress, anxiety and other emotions, which may induce muscle spasms in the low back, resulting in back pain. And when we have back pain, most of us will involuntarily reduce recreational drinking fitness activities, while often accompanied by a series of psychological behavior problems, such as: loss of appetite, insomnia, anxiety and depression, etc., thus creating a bad cycle.

Excessive stress and anxiety

Long time over-focused work

When we are overly concentrated on our work, the muscles in our whole body will be unconsciously tense. Especially when we are typing, our hands are often suspended in mid-air, intensifying the muscle acidity and thus aggravating back pain.

Long time over-focused work

How can we minimize the damage to the back?

Positioning the pelvis

As many people will lack the perception of the position of the pelvis and spine. Often think they are sitting in the right position, but often actually do not. The pelvis is located in the center of the body, if the spine is the top pillar of the body, then the pelvis is like the foundation of the house. Imagine, if our foundation is not set right, how will our house be set right? So the first thing we need to do is to set up the pelvis, the position of the pelvis with the true waist, chest and spine, so that we are also in a correct state as a person.

We often hear people in the gym mention the pelvis tilt or pelvic tilt, it sounds like a big problem, but in fact, whether it is tilt or tilt, it is also relative to the position of the spine.

The anterior or posterior tilt of the pelvis itself is not the focus of our attention, after all, in our daily lives, our pelvis is not stationary.

Positioning the pelvis

What we need to pay attention to is if the shape of the spine has changed, such as a significant increase or decrease in the curvature of the spine, resulting in a significant anterior or posterior tilt of the pelvis. This will seriously affect our physical condition.

Correct sitting posture

Correct sitting posture

No matter at the beginning, no matter how perfect our sitting posture, how healthy, it is difficult to be in the same position for a long time without rest, and this is harmful to our health and muscles.

When you are sitting in the right position, your back will feel fatigue because of the use of new muscles. A short break is good for these muscles.

So we should stand up and stretch when working for an hour or more.

Appropriate massage

Learn some massage methods, such as trigger point massage, you can give yourself a muscle massage when you take a break, the trigger point is the muscle is most likely to cause tension in some places, press these points can often get twice the result with half the effort; each trigger point pressed 10-12 times a day 3-6 times, adhere to the massage, then to relieve the tension of the shoulder and neck, play a very good effect.

Trapezius trigger points

Trapezius trigger points

Scapularis trigger points

Scapularis trigger points

Sternocleidomastoid trigger point


Sternocleidomastoid trigger point

Choose a chair that suits you

At work to maintain the correct sitting posture, and to maintain the correct sitting posture is best to buy an ergonomic chair, because the ergonomic chair is to regulate sitting, relieve spinal pressure and the design of the chair. Even if you keep the same sitting position for a long time, it will not produce a sense of pressure on the body, so it is more conducive to our health, plus, you can also have a good state of affairs, work efficiency doubled!

So how to pick out a better, more suitable for their own chair?

The core of the selection: sit comfortable

Even with the ergonomic chair, if it does not suit you, then it is difficult to play the role of an ergonomic chair. If you want to do comfortable, then you must consider the following issues: ergonomic design, adjustable items more, sitting experience (fit and wrapping), safety and stability

①Ergonomic design

The original purpose of the ergonomic chair is to be able to have a good support for the neck, back, hips, arms and legs, the meaning of ergonomics is that the tool can fit the user's natural state as much as possible. This mainly depends on the back of the chair, lumbar design of the body fit and support, of course, different people's feelings will vary.

Ergonomic design

②Adjustable items

Each person's height, hand and leg length is different, so it is impossible to design a fixed size of the chair to adapt to all, this time the chair has enough adjustable options to match the different height and weight of people, specifically to the individual, to adjust to a sitting the most comfortable ratio.

③Sitting experience

A suitable chair is the first thing that will make you feel comfortable to sit. Most of the cushions on the market are divided into sponge and mesh. For sitting with the ultimate requirements, hope to have a better sense of wrapping, then the sponge cushion will be your best choice. In particular, you can choose a W-shaped cushion, which fits perfectly on the perfect hip and disperses the pressure on the hip. If you are a sweaty person, then the mesh cushion will be your better choice. Add PP material mesh cushion, not only more comfortable and breathable, but also can maintain a long-lasting non-deformation.

④Safety and stability

Safety and stability is also one of the biggest problems we need to consider. The most important ergonomic chair is the air pressure rod, the quality of the air pressure rod is more on the market varies, the thickness of the outer tube and the inner core of the first and second air pressure rod thickness is small, not fully able to pass the 120,000 times rotation test and 100,000 times impact test, which will be a safety hazard in our daily lives. So when we choose the ergonomic chair, the first choice of air pressure rod more than three levels, but we also need to pass the SGS international certification, BIFMA U.S. office furniture certification. This type of chair will make us sit at ease. 

From Sihoo

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