Side effects of sitting

All of us love to sit for hours and do not really go out to exercise or walk. This routine may look familiar to a large number of us:

A daily Routine:

You wake up, get ready

SIT in the car go to work

Take the elevator up

SIT at work from for 7 to 10 hours (or sometimes longer!)

Go back home again SITTING in the car

And obviously after a long day at work we go home and relax at home either by SITTING in front of the tv or just SITTING down to rest.

So What?

So that is a lot of sitting but what exactly does sitting so much do to your body?

It can lead to many many dangerous diseases later in life. Let us have a look:

  • Blurry brain, due to decrease in blood supply there will be decrease in concentration power and leads to fowl mood all day long
  • Neck pain, a forward head posture will lead to strain over the neck muscle and the spine
  • Painful shoulders and upper back, this again is posture related and due to back muscle being strained
  • Stiff back, especially the upper back
  • Disc prolapse. After few years of continued sitting and no exercise, there is a higher chance of disc damage as the muscles of the spine become too weak to hold the spine in a good position
  • A protruding and weak tummy, which also increases in size as a result of lack of exercise
  • Tight hamstrings and hips
  • Buttocks being flabby
  • Decrease in circulation in the legs, as the muscle of the calf need to be contracting and relaxing to be able to push to blood back to the heart. This can worsen conditions such as varicose veins.
  • Decrease in calcium absorption by the bone leading to its weakness. This occurs as we need weight bearing activities like walking, running etc to help the body with uptake of calcium deposit.

Prevention

Lots of things can be done to prevent the problems stated above.

  • Take regular breaks after every hour to just walk around the office and stretch about
  • Simple neck stretching should be done to prevent damage to neck and shoulder
  • Yoga
  • Exercise after you get home, exercise not only will prevent all this from occuring in the future but will also reduce the lathargy you feel at the end of the day
  • Sitting on proper chairs, or gym balls (see our article of gym balls to see how you can use them)
  • Getting an ergonomic assessment by Physio Savvy of your workstation to promote a good posture and work environment.

At Physio Savvy, we will assess your situation before you start getting pain with a posture and ergonomic assessment to help give the best advise and work set up to prevent future pain and health problems. For those that already experience pain as part of their daily routine, now is a good time to have some regular physiotherapy to release, stretch and strengthen those muscles those unused muscles.

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Karishma Jhaveri

Karishma Jhaveri

Physiotherapist at Physio Savvy
Karishma completed her Bachelors in Physiotherapy from Manipal, India and has also completed Mulligan therapy certificaion. In Manipal Hospital, she worked for 3 years in clinical placement under several areas including diabetic clinic, pediatric wards, burns ICU and cardiac ICU. She then continued working in Mumbai under the President of Indian Association of physiotherapy Dr Ali Irani. Her work also includes health surveys in India for WHO in rural parts near Manipal, and she has taken a special interest in working with children.
Karishma Jhaveri

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Posted in Musculoskeletal Disorders.