Are you sitting on your chair reading this blog? Do you have back pain when you sit for too long? Do your glutes get sore after working in front of the computer? In our modern society, technology and the creation of new office jobs have led to a surge in sedentary behavior. We are sitting in front of a screen more than ever before in history. In fact, Australians sit for approximately 9 hours a day! We are sitting when we commute to work, watch videos on the internet and working in the office. This ‘sitting’ epidemic have contributed to a whole host of health issues in our society. In this blog, we are going to explore the harmful effects of prolonged sitting on the body.
How does prolonged sitting affect my body?
Sitting for brief periods is fine and can be quite relaxing especially after physical activity. The problem arises is when we sit for prolonged periods of time. Our body loves movement! When we sit, our body is counting down the moments till we stand up and go for a walk! Now, let’s take a look at why our body loves movement:
- We have over 360 joints and 650 muscles that allow us to smoothly move our body
- Our spine is designed so it can hold our body upright against the pull of gravity
- Our blood vessels are dependent on us to move to allow the nutrients to be delivered throughout our body
So, what happens when we sit for too long?
- Most of us sit with a slump back and rounded shoulders. This can place uneven pressure on the spine. This may lead to irritation the joints and the discs of the spine. It can also put strain on muscles that are working overtime to accommodate our posture
- The habit of sitting compresses vital nerves and blood vessels. This compression blocks the signal between the brain and the nerve which can possibly explain why your glutes feel numb after sitting for too long.
- When we sit for prolonged period of times, a temporary deactivation of an enzyme (lipoprotein lipase) occurs in our body. This special enzyme helps breakdown fats in the blood. As a result, we burn less calories when we sit compared to when we walk
- In the long term, studies have shown that prolonged sitting can be linked to cardiovascular disease and diabetes.
As you can see, we are designed to move!
What can I do about this silent addiction?
The solution is simple! Get up and move your body. In situations where you can’t stand up then it is important to frequently change postures when doing your work. The Australian government recommends that adults do at least 2.5 to 5 hours of moderate physical activity per week. Here are a few strategies you can employ to integrate a bit of movement in your day:
- Set a reminder on your phone to move! It doesn’t have to be for long. Stand up and go for a walk for a few minutes when you have been sitting for an hour.
- Make it a habit to stand up and move when you use your phone.
- Walk or use your bike for short trips. In longer trips then park your car further away and walk to the destination.
- Take a proactive approach to use stairs instead of elevators or escalators.
Do you have neck or back pain due to sitting for too long? We can help! Our physiotherapist will be able to assess which muscles or joints are contributing to your problem. We will equip you with a rehab program and strategies to help you recover from your injuries. Book an appointment today.
References:
Victoria Health. 2016. Physical activity and sedentary behaviour: Evidence summary. [Online] Available at: https://www.vichealth.vic.gov.au/-/media/ResourceCentre/PublicationsandResources/Physical-activity/2016-Physical-Activity-and-Sedentary-Behaviour.pdf [Accessed 30 June 2022]
Australia Government Department of Health. 2021. For adults (18 to 64 years) Australian Government Department of Health. Available at: https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years [Accessed 30 June 2022]
Australian Institute of Health and Welfare. 2020. Insufficient physical activity. Available at: https://www.aihw.gov.au/reports/risk-factors/insufficient-physical-activity/contents/insufficient-physical-activity [Accessed 30 June 2022]