It is possible to relax your strained spine at work, in the office, standing or sitting at home!
With a small change in your lifestyle, you can protect your spine and overcome low back and neck pain
Studies conducted over the past few years have shown that the onset of low back, back and neck pain is more common in people who work at a desk than in those who work standing up all day. The most important reason for this is that the strain on the spine is greater when sitting than when standing. One reason is that people who work sitting down have weaker spinal muscles and joint groups. All research indicates that low back and back pain is caused by workplace-related causes, genetic construction, and psychosocial factors. Women feel more pain than men. Before the onset of pain, it is important to protect ourselves by taking the necessary precautions.
You should adjust the posture you sit in
One of the most important factors that cause low back pain is improper sitting posture. To sit properly, the height of the chair should be adjusted to your height, your abdominal muscles should be tight while sitting, your knees should form a 90-degree angle when your feet touch the ground and the back of the chair should support your lumbar region. If the lumbar tilt of the chair is not sufficient, special cushions can be used to support the lumbar curve. When the lumbar muscles become fatigued, the lumbar curve is straightened first, and the protrusion of the dorsal spine is increased. In this case, too much load falls on the spine and discs, and the pain worsens.
Avoid sharp and rotating movements
With sharp and rotational movements, the incorrect posture loads your spine. Regardless of the weight, when lifting a weight from the ground, if you do not lean forward but squat by bending at the knees you will prevent unnecessary strain on the lower back. Picking up an object from the floor behind your chair or picking up an object from the back seat in the car while sitting, without changing your posture, by arching your back from the waist are some of the most common causes of disc herniation.
Choose your shoes correctly
Footwear is especially important among women because high-heeled or low shoes put strain on the lower back. The use of a medium heel is ideal for lordosis of the waist. In addition, shoes with hard soles do not have the ability to cushion the impact of stepping, which causes an increase in back pain. Choosing comfortable shoes with soft soles helps in the prevention of back pain.
Exercise regularly
In people who work sitting down for long periods of time, the muscles of the back and lower back are weakened, thus creating a prerequisite for pain. To avoid these pains, it is advisable to do exercises to strengthen your lower back muscles or to swim for an hour, at least twice a week. These exercises increase the flexibility of the spine.
Beware of air-conditioners and fans
One of the most significant causes of back or neck pain is fibromyalgia (soft tissue rheumatism). Modern stressful work environment, on the other hand, causes an increase in fibromyalgia pain. These pains are caused when the air from the air conditioner or fan blows directly at you, especially in the region of the back and neck. To avoid severe pain, you need to be careful and not expose yourself to direct breeze from air-conditioners, especially in office environment.
Pillar of the body: spine
The spine is a mechanical structure that has three main functions: transferring load, allowing movement, and protecting spinal nerves. The spine consists of 7 cervical, 12 thoracic, 5 lumbar, sacral, and caudal vertebrae, and it is straight when viewed from the top but has a physiological curve when viewed from the side. Since these curves expressing the cervical groove, the back protrusion and the sacral concavity are interconnected, if a problem occurs, it affects all three. The 23 discs between the bones of the spine ensure absorption and distribution of load on the spine as well as its smooth movement. The vertebrae are interconnected by joints called facet joints, and muscles and ligaments stabilize the spine.
Weakening of the bones causes pain
An important factor that amplifies back and low back pain is osteoporosis, which is seen with advancing age. The calcium mass in the bones reaches its maximum by the age of 30-35. After a certain age, the amount of bone calcium steadily decreases. The decline accelerates due to hormonal reasons, especially in postmenopausal women. To reduce the risk of osteoporosis that may occur in the future in people over 35 and to minimize bone calcium loss after this age, you should consume calcium-containing foods (milk and dairy products) daily.
It is possible to get rid of all the pain by taking simple precautions in your workplace. Monitors on desks should be positioned so that the top edge is at eye level. This simple measure helps to reduce neck pain. A chair with adjustable lumbar support would also have a positive impact.