Specially designed spine protection tips for office workers, a must-read for OLs!
In the daily work of modern professionals, sitting for long hours in the office has become the norm.
Facing a mountain of work, we often console ourselves: "Just a little longer sitting, these tasks will be completed quickly."
However, this "little longer" often unknowingly extends throughout the entire workday, or even longer, quietly endangering our physical health.
Sedentary Lifestyle: A Silent Health Killer
- Neck and back pain
Long hours of looking down at computer screens or mobile devices can cause the cervical spine to be in a bent position for a long time, leading to fatigue and discomfort. Similarly, maintaining a posture for a long time can cause tension in the muscles and ligaments of the lower back, leading to back pain.
- Muscle fatigue and damage
In a normal state, muscles should be in a flexible and elastic state. However, if a posture is maintained for a long time without movement, muscles can become fatigued and damaged, even "stiffened." If you notice that your body is less flexible than before, or if your shoulders or lower back feel very stiff, it indicates that your body is starting to have problems.
- Poor blood circulation
Sitting for a long time keeps the body in a relatively inactive state, especially the lower limbs. Blood supply to the body not only relies on the heart's contractions but also requires muscle contractions to promote blood flow back. If this return flow is lacking, it may cause numbness, soreness, fatigue, and even abnormal sensations in the lower limbs.
- Joint pressure
After prolonged sitting, we often adopt various strange postures, which not only affect the muscles but also cause the joints to remain in incorrect positions for a long time. Many cases of lumbar disc herniation or joint misalignment occur this way, with symptoms including back pain, leg pain, and radiating pain in the lower limbs.
Tips for Healthy Office Work
To reduce the adverse effects on the body, everyone needs to pay attention to the following points:
- Maintain correct sitting posture
Maintain an upright sitting posture, adjust the height and angle of the computer screen properly, avoid looking down or bending over for long periods. You can use a lumbar cushion on the chair to protect the lumbar spine and relieve pressure. Avoid sitting cross-legged or hunching over.
- Stand up and move regularly
It is recommended to stand up and move around every 45 minutes of work, preferably not exceeding 1 hour. If conditions allow for a lunch break, try to schedule a 20-30 minute break, as a short break can significantly improve afternoon work efficiency and mental state.
- Use a massage tool to relax muscles
When working at your desk, the shoulder and neck area may feel fatigued and sore. You can use a low-frequency pulse massage tool to relax muscles and relieve muscle fatigue and soreness. Using heat therapy in combination can promote local blood circulation and tissue repair.
- Simple exercise movements
You can exercise more regularly, such as jogging, playing badminton, swimming, etc. If you are too busy to exercise during work, you can do some simple exercise movements at home or in the office to relieve neck and back discomfort:
• Spinal stretch: Place both hands on the chair, arch your back when inhaling, and move your chest forward when exhaling, 10 reps per set, 3 sets per day.
• Side waist stretch: Stand up, tilt and bend your upper body, feel the stretch in your side waist, hold for 30 seconds, stretch each leg 3 sets.
• Piriformis muscle stretch: Sit or stand, straighten your right leg, bend your left leg; with breathing, press your torso forward towards the right leg, hold for 15 seconds when you feel a significant stretch in the leg, stretch each leg 3 sets.
For office workers, health is not out of reach. By taking regular breaks, maintaining a balanced diet, exercising moderately, ensuring an adequate amount of sleep, and paying attention to mental health, we can effectively improve our personal health. These practices not only help increase work efficiency and quality of life but also serve as an investment in our long-term well-being.