Effects of Too Much Sitting and Back Problems

Studies after studies have shown that sitting for long periods of time, whether you’re watching TV, reading a good book, or working at your desk, has adverse effects on your health. This is because, even when you aren’t moving, your back is working hard to hold up the top half of your body. Not only can sedentary behavior lead to diseases like diabetes, it can also cause back pain and discomfort. However, there are ways to avoid these back problems. Here are a few tips on maintaining good posture as you sit, reducing sedentary behavior, and staying healthy even when you aren’t exercising:

• • Make sure your chair at work is comfortable.

This doesn’t mean you should be bringing a bean bag chair to work. While the chair you sit in for 8 hours should feel good to sit in, it has to be comfortable in the right way. Your chair has to fit your body if it is to support your back and help you relieve pain. Make sure that when you sit down, your feet reach the floor, your hips are at about the same level as your knees, you can sit completely against the back of the chair, and that your forearms can rest easily on the arm rests.

• • Move around.

No matter how comfortable your chair is, you have to make sure you aren’t sitting in it for too long. Keeping your body in a static position stresses the muscles in your back and other parts of your body. It’s a good idea to get up, walk around, and stretch every 20-30 minutes.

• • By exercising,

you can strengthen the muscles in your back. With a stronger back, you’re less likely to experience back problems from sitting. In addition, maintaining a healthy weight reduces the weight your back has to carry.