Category: Back Pain | Author: Stefano Sinicropi
If you talk to enough spine specialists, you may hear one of them mention the phrase “sitting is the new smoking.” And while sitting isn’t as bad for your health as smoking is, a fair amount of back problems develop or worsen as a direct result of prolonged or excessive sitting, so the point stands.
It’s not very hard to avoid smoking if you’re not a smoker and you have no interest in the habit, but the same can’t always be said about sitting. Even if you love to be active and you regularly exercise, you may find that you’re sitting at a desk for hours at school or for your job. The unfortunate reality is that prolonged sitting may be pretty unavoidable during certain parts of your day, and that can cause problems for your spine. Fortunately you can work to counteract or avoid some of the back problems tied to sitting if you have a little foresight. In this blog, we talk about some of the ways to avoid and treat back pain from sitting too long.
Sitting Is The New Smoking
Sitting is hard on your back and your body as a whole, and prolonged sitting or inactivity has been linked to health conditions like high blood pressure, diabetes and cardiovascular issues. Sitting-related problems can also be quite significant when looking just at its impact on the spine. Prolonged sitting can lead to or increase your risk of:
Many of these issues bring symptoms like pain, mobility loss and general discomfort, so it’s best to avoid these issues or work hard to counteract them if sitting has begun to take a toll on your spine. Some ways to prevent and treat back pain that is tied to prolonged sitting include:
- Break Up Extended Seated Periods – If you work in an office or hold a sedentary job, do what you can to break up long seated periods. Invest in a sit to stand desk, stand while taking that conference call or just go for a quick walk around the cubicles every 30 minutes to relieve static stress that’s been building up on your spine.
- Regular Exercise – When you’re not on the clock, be sure to pursue regular exercise. Bonus points if the exercise specifically targets and strengthens your spine and the structures that support it.
- Incorporate More Non-Exercise Activity In Your Day – Find little ways to add more steps to your daily routine to help you move more throughout the day. Park in the back corner of the parking lot so you have to walk farther, or take the stairs instead of the elevator. These little increases in steps each day will add up and can be protective of your spine.
- Mind Your Diet – Everyone should be conscious of their diet choices, but that’s especially true for office workers and those who may not naturally burn off as many calories throughout the day. A calorie surplus will lead to weight gain, which will only put more stress on your spine when you’re seated.
- Improve Your Posture – If you’re slouched in your chair or hunched at your desk, different areas of your spine will have to shoulder additional stress. Poor seated habits can overstress your lumbar or cervical spine, so really make it a point to be aware of your posture and adjust it when you slip out of an ideal alignment to keep added stress at a minimum.
- Physical Therapy – Finally, if you’re suffering from sitting-related back discomfort, consider connecting with a spine specialist or a physical therapist who can set you up with some PT exercises. This PT routine will strengthen specific areas of your spine that are being impacted by your sitting habits, ensuring they are better able to handle the stress you put on them throughout the day.
Minnesota Spine Surgeon
Really make it a point to increase your daily activity if you have unpreventable stretches of inactivity, and do what you can to break up these stretches, even if it’s only for a minute or two. Being mindful of the impact sitting has on your spine can really help you overcome and prevent sitting-related spinal issues. For more information, or for assistance overcoming a specific back problem, connect with Dr. Sinicropi and the team at The Midwest Spine & Brain Institute today at (651) 430-3800.
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