Sit healthy, or how working in a sitting position affects your health

Service Business

We get up in the morning, have breakfast and go to work. While driving, we usually sit and come to the office - 8-hour work in a sitting position. We come back and sit again - in front of the TV, with a book, in front of the computer. Already 90% of adult Poles suffer from back pain and require rehabilitation, and 80% of children have various posture defects. Backaches don't come right away. You have to work for them for a long time. Find out how to care for your spine if your job requires a sedentary posture.

Working in a sitting position and the spine

Currently, 70 percent. professionally active people work in a seated position. 60-80 percent complain of pain in the lower spine. employees. Interestingly, the largest group of sufferers are people doing office work. A sedentary lifestyle can be dangerous not only for the spine. The human body is not designed to spend most of the day motionless. The sitting position is characterized by high static and a different body position than when walking (model position).



The load on the spine while sitting is 40-90 percent. bigger than when standing.

The lumbar, cervical and pelvis are most at risk. Long-term sitting can also lead to varicose veins, hemorrhoids, lazy bowel syndrome, and circulation problems.

Unfortunately, it is often us who shake the whip on ourselves through carelessness, laziness, unhealthy lifestyle. Find out how to reduce the negative effects of prolonged sitting on your health. A healthy lifestyle is an investment in yourself, but also in the human capital of the company - the company's most valuable resource.



A rounded back and a head tilted towards the work items are the most common sitting errors. While sitting like this, the spine is heavily loaded.

The changes should primarily include a healthy lifestyle, proper sitting, a properly adjusted workplace, diet, as well as rest and hygiene at work. Only by acting holistically can a long-term effect be achieved. Is the game worth the candle? According to statistics, back pain is the cause of 20% of sick leaves (the second most common cause after colds). Moreover, 50% of early retirement is caused by pathological changes in the spine.

Correct posture at the computer

A careless sitting position forces the body to adopt an unnatural posture. Even if you feel comfortable sitting, you may actually be damaging your health. For starters, you need to learn to sit so that your spine is comfortable. Here are some tips that will help your spine breathe a sigh of relief:

  1. The back, especially in the lumbar region, must lie close to the backrest.

  2. Take a slightly tilted position, it puts less strain on the lumbar spine.

  3. Bring your chest forward slightly.

  4. Keep your head straight, don't lean towards the monitor, don't bend down to a book (you'd better look down). Use supports for reading text and place the monitor in line of sight.

  5. Don't cross your leg.

  6. Place your thighs parallel to the floor.

  7. Place your feet on the floor.

  8. Your knees should be slightly open.

  9. Keep your elbows on the armrests - pay attention to the height of the desk.

  10. Keep gently pulling your stomach in, keep your stomach muscles taut.

  11. The chair should provoke a change of position, support the so-called dynamic sitting.

The prophylaxis of spine diseases also offers specialized lumbar and rehabilitation pillows to help maintain correct posture.

Back exercises you can do in the office

Even though your job involves 8 hours of sitting, do not forget about small activities. Every half an hour or when you start to feel discomfort earlier, take a moment from the monitor. Get up and take a few steps. Take a walk around the office. Stretch out. Shake your head in all directions from time to time. Move it from side to side. Relax your neck muscles. Put your hands up. Straighten your arms, straighten your legs. Massage the back of the neck. Remember, however, that this type of exercise is not a substitute for daily physical activity. Also take care of your diet. As you sit a lot, help your intestines by providing them with fiber. Also drink plenty of water. A healthy diet will also have a positive effect on your concentration and, as a result, on your work performance.

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Good activity for the spine

If you are involved in sitting work, limit this activity in your spare time. Each of us should lead an active lifestyle, especially people who work while sitting. In this case, physical activity is the best form of relaxation. It will allow the brain that has been working hard all day to rest. In addition, during exercise, happiness hormones are released, which increases our satisfaction and allows us to work better.

Working in a sitting position should be associated with physical activity - in your free time, it is worth taking care of strengthening the paraspinal muscles. Choose activities such as:

  • walks,

  • jogging,

  • Nordic walking,

  • skating,

  • Cycling,

  • yoga,

  • pilates,

  • dance,

  • swimming,

  • aqua aerobics.

Exercise regularly. Before choosing the activity that is right for you, you can contact your doctor who will advise you on what form of exercise to choose. Try to spend a lot of time outdoors.

Massages are also very good for the spine. From time to time, after work, treat yourself to relaxation in the SPA. In the swimming pool, use the jacuzzi, hydro massage or water jets.

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