Mobility problems nowadays are a major issue. Most of us are not active enough and are not making the extra effort when it comes to physical activity. With our busy schedule in our lives, we tend to forget that we need to do some physical activity to balance everything about our experience.
Our work is the primary culprit as we often get so mentally tired that we are no longer motivated to move physically. Mental tiredness/fatigue kicks in when the volume of task and activities are overwhelming and exceeds our capacity to handle the stress (either positive or negative). Feelings like this lead to such physical fatigue that your body feels so tired and you’d rather sit curl up or lie down even though you spent most of your day sitting at a desk.
We all know that prolonged sitting is harmful to our health and this leads to a lot of diseases, high blood, diabetes and other related cardiovascular diseases. When our body is constantly stagnant, it tends to be weak, which makes us prone to health risk. Neck and arm pain, low back pain; these are also one of the problems of prolonged seating, but for this article we will discuss postural strain injury.
What is a Postural Strain Injury?
Before we define postural strain injury, let us first understand the proper posture needed when it comes to adequate seating. Proper posture according to healthholics.com is achieved when the natural curves in our spinal column allow us to transfer loads and distribute stress effectively. The standard for “ideal” sitting posture is obtained when you try and maintain the natural curves of the spine.
Postural Strain Injury is frequently brought on in a normal seating position, prolonged bending and heavy lifting. According to Cornell University Department of Ergonomics, about 90% more pressure is put on your back when you sit vs when you stand. Yes, you read that correctly, there is 90% MORE pressure on your back when you sit. Habitual seating can cause tension and imbalance in your back and neck. This is common in work.
Posture Risk for Low Back Pain
Many of us are guilty when it comes to having a poor posture that increases postural stress and lower back pain. Our lumbar spine (low back) is predisposed to a phenomenon called “creep” which resulted in a sitting with a slumped posture. Being in this position for a long time can lead to weak muscles and more prone to straining, spinal joints become prone to irritation and discs are at risk of being injured.
Understanding Lumbar Radiculopathy
According to Dr. Curtis Dickman, it is a common problem that results when nerve roots are compressed or irritated. This excellent article discusses the basic anatomy and clinical manifestations of lumbar radiculopathy, which is often referred to generically as sciatica. These symptoms can be due to a variety of causes such as disc bulges, degenerative narrowing of the space for the nerves (spinal stenosis or foraminal stenosis), spinal instability, deformity of the vertebrae, or herniated disc fragments outside of the disc space. It can be treated with non-surgical treatments such as anti-inflammatory medications, physical therapy, exercise, spinal manipulation, or other nonsurgical modalities. A proportion of patients with sciatica require surgical intervention in instances where nonsurgical therapies have failed to provide adequate pain relief, and there is pathology [cause] that is presently compressing the nerves.
Common Posture Problems
We are guilty of many of the common mistakes when it comes to proper posture. It is often our lack of knowledge that leads to actions that we do that causes increases in our postural stress. Here are the habitual patterns that we unconsciously fall into that creates tension in our lower back which negatively affects our lumbar.
We are sitting for a long time. Our bodies are not designed to sit for a long time, and when we are at our sedentary motion, our muscles get less oxygen and a nutrient from our blood. When this becomes a habit, this will have significant pain in our lower back and could cause extreme pain. It is essential to move once in a while as the human body is designed not to stay stagnant but to keep moving.
You are holding the phone to your ear. While all of us want to multitask all the time, we tend to use our shoulder to keep our phone. Doing this will cause an imbalance to your body and could affect one side of your neck and lower back.
Your shoulders are rolled over forward. If you are wondering why some people have back pain despite just watching tv on a couch or a sofa, it is because they have not appropriately sitting. The common causes of lower back pain are the lack of lumbar support. The chair is either too soft, or the person sitting is not holding themselves in a good posture.
What Are The Prevention for Posture Problems
A Height Adjustable Desk. Standing for a short period has been proven effective to prevent back-pain caused by prolonged sitting. A height adjustable desk offers a lot of benefits, and it can be used for writing or reading while standing. For those who want to try standing more can even use a converter on their existing desk to change it into a height adjustable desk that can go up and down into sitting or standing positions.
Ergonomic Chair. A height adjustable desk is not complete without an ergonomic wobble chair. This is a fun, active chair ideal for you with your ergonomic desk. It stimulates your muscles and stimulates metabolic increases. Without even knowing it, you will be burning calories and strengthening your core. It has a wide range of adjustment and can accommodate a variety of people. It also allows you to have a half-standing pose when you take your break from standing but don’t want to fully sit.
Install a keyboard tray. A keyboard tray will help alleviate pain caused by many working on the keyboards at unnatural angles. Since it allows the adjustment of your keyboard height and angle from your desktop or monitors this will correct the posture from your body and will allow you to seat properly while working.
Get Help from Professional. Seek help from a chiropractor or physical therapist to manage and alleviate the pain that you are experiencing. These professionals can help you achieve your day to day activity and suggest other activities that can help. Your visit for the chiropractor and physical therapist can be alternate as long as they provide treatment and a highly effective option for treating back pain and neck pain caused by frequent seating.
Have an Active Lifestyle. One of the effective ways to prevent back pain is through exercise. And by focusing on Pilates and Yoga, these two exercises will help avoid common pain problems encountered through frequent sittings. Stretching plays a significant role in yoga and pilates, and this represents a valuable role in spinal health. Some are suggesting that even a spine strengthening workout out can dramatically improve the strength of the spine. Much physical activity manifests pain during exercise. However, these two can never go wrong as this is the practical way of treating and preventing back pain caused by sitting.