Our backs can take a toll. From lifting kids, carrying heavy groceries, commuting to sitting in an office chair all day. Our back takes on a lot of our daily activities and when you get out of bed in the morning, you can feel the effects.
How can we take care of our back and spine health? One of the worst things for our back and overall health, is sitting. Sitting for long periods of time puts pressure on the lower back and can be dangerous to our overall health and well-being. Sitting for prolonged periods of time (8-12 hours) and having a sedentary lifestyle can actually increase the risk for type 2 diabetes by 90%.
What can you do if you have an office job to protect your back and body? First of all, investing in a great office chair will help. If you work for a company, getting them to buy you a state-of-the-art office chair may be tough. Therefore, you can turn your chair into something that will be less stressful on your back and more ergonomic. Here are some tips:
- Check Your Posture – Just sitting correctly that be a big adjustment. Adjust your posture so that your sitting straight-up and shoulders aren’t slouching. If you remember, try keeping your belly tucked in to help keep from folding forward.
- Check Your Feet – Are your feet on the ground? Or do you cross them, or web them through the bars of the chair? By keeping your feet flat on the ground or even on an elevated foot rest can help you stay sitting straight.
- Check Your Chair – Maybe it’s not the best office chair, but work with what you do have. Adjust the chair so that it’s appropriate for you. Don’t forget to adjust the arms, head support, and seat height. Make a habit of doing this every other week. Getting up and down all day can alter the alignments you’ve chosen.
- Get a Lumbar Support – You can purchase a lumbar support that attaches to your chair and can even be used in the car. Your seat will become more supportive, stable and comfortable with one of these pillows. Lumbar supports can be purchased for very little and can make a big difference.
- Get Up! – Make a habit of getting up every 30-40 minutes, even if it’s just for 2-3 minutes. Just walking around the office to get you out of the sitting position will do wonders for your back.
Of course in the evening, watching TV or surfing the internet has become a regular way of relaxing. If you find yourself in front of the screen for long periods of time, make a plan for yourself. When a commercial comes on, get up and walk around until the show comes back on. Just making note of how long you’ve been sitting can prevent you from being sedentary. If you’re on the computer, set a timer for 30 minutes. When the timer goes off, shut down the computer or make yourself get up stretch and walk for a few minutes.
Being aware and making small goals to help you move more will do wonders for your physical being and your back. Getting out of the seat alleviates lower back pain and helps your overall cardiovascular system.
