How prolonged sitting can cause back pain

In today's world, it is a common thing to spend a lot of time working or having fun in front of the screen. In most cases, we think that by doing so we become more productive, yet there is a significant price for such a way of life.

Recent studies have shown that prolonged sitting has significant negative consequences. German scientists indicate that prolonged sitting may increase the risk of developing diabetes, heart disease and even some cancers. In addition, the risk increases with every two hours spent sitting.

The solution to this problem is very simple - to move more. Considering our nature, we are not meant to sit hunched over a desk or computer all day. Negative consequences for blood circulation, respiration and posture are clearly reflected in the statistics of people suffering from diseases or back related problems due to the fact that they lead a sedentary lifestyle. These effects are compounded by poor nutrition and obesity. Mental aspects of this problem should also be taken into account: the lack of movement leads to fatigue, reduced ability to concentrate, stress and low productivity.

Below are some useful ways to deal with back pain as a consequence of prolonged sitting:

Change the way you sit. Try to perform small movements when briefly distracting from the object of your work. Straightening the back and a few muscle exercises are sufficient. This is particularly easy to do when you give your eyes a rest from the computer screen, for example.

Move during phone calls. Do short walks around the office during phone calls. It generally helps health, reduces stress and improves creativity.

Try to move every hour. Create a reminder message on your mobile phone or computer to remind yourself every 60 minutes, that it is necessary to move around a bit, or stretch. A short walk to fetch water – is even better.

Take ten minute breaks to exercise. This can include simple things such as 20 sit-ups, arm exercises, or push-ups.

Change your habits. Find ways to periodically move without being distracted from your current activities. Also, try to park further from the entrance to the office building and take walks to it on a daily basis. Take the stairs instead of the elevator. Go to speak personally with colleagues instead of sending them emails.