The rabid rhythm of modern urban life does not at all imply the same physical activity. Most of the city's residents work in offices, but this "sedentary" regime affects health for 5 days a week.

The physical and mental state of a person suffers. Back and waist pain, stiff neck, regular stress and nervous tension - this complex of symptoms even got its own name - "office syndrome".

According to the most conservative estimates, at least 65% of people leading a sedentary lifestyle face back pain more than once a year. In most cases, these are nonspecific pain (that is, not associated with a tumor, trauma or inflammation). They arise because of positional influences on the spine and adjacent muscles. Prolonged sitting in an unnatural position leads to a decrease in the expression of the lumbar lordosis (natural curvature of the spine), an increase in pressure on the front part of the vertebral discs, stretching them in the back, disrupts the tone of the muscles of the back and abdominal.

If you run this seemingly insignificant problem, you can have much more unpleasant consequences: scoliosis, mobility restriction, circulatory disorders and regular headaches.

Three components of a healthy back.

Back pain is caused by complex causes: obesity, psychological stress and poor posture. As a rule, all these three factors in some way accompany office work, and in order to avoid serious health consequences, it is necessary, if possible, to exclude all of them together.

Excess weight - a scourge of office workers around the world. Lack of physical activity, malnutrition and low motor activity lead to a set of unnecessary kilograms. To avoid this, take breaks as often as possible (at least 5 minutes every hour), and use them not to go to a coffee machine with a croissant in your hand or run into a stuffy smoking room, but for physical activity. Even a small promenade along the corridor or five minutes of walking around the office on the street will help your muscles to warm up, restore blood circulation and burn some extra calories. If you have an opportunity to do at least half-hour breaks in work, use them for a small complex of gymnastics, sets of such exercises are easy to find on the Internet. Do not be afraid to appear ridiculous to your colleagues - when it comes to your health, jokes are out of place.

With psychological stress, it's harder to fight. In general terms, it is necessary to avoid procrastination and learn to focus on a specific task, do not over-dramatize over working small things and be able to at least sometimes be distracted from thoughts of work.

But the most important for maintaining good physical well-being with sedentary work is ergonomic organization of the workplace and proper posture.

The most important tool for maintaining your posture is your office chair. Despite the manufacturers' claims, standard seats are not well adapted to maintain a comfortable working position. To maintain a natural posture, do not take the money to purchase a special supporting pillow for an office chair.

medinfo. ua.

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