I sit at work and go to class every day
People usually find a position that they think is comfortable or simply slumped in the seat, and some people are more concerned about their posture and sitting very upright, but are you really "sitting" right?
"Erlang legs" and "thinkers" are harmful!
When working and studying, many people like to use the sitting posture of Erlang's legs because of the so-called "chic" or "comfortable". In fact, such a sitting posture will twist the pelvis to one side, resulting in uneven force on the left and right sides, which will further change the normal physiological curvature of the lumbar spine and thoracic spine, induce muscle soft tissue and intervertebral disc problems, and lead to chronic low back pain and scoliosis and other diseases.
Source: sohu.com Many children like to use one hand to support their chin when doing their homework, being a "thinker". However, this long-term unilateral sitting position can also cause an imbalance in the left and right lines of force of the body, and the muscles will quickly become tired. At the same time, unilateral sitting is also one of the main "culprits" of adolescent scoliosis.
Is it really right to simply "hold your chest up and raise your head"?
"Hold your chest up, raise your head, and sit up straight", this is probably a "famous saying" we have heard since childhood. But research has proven that this is not necessarily a 100% correct statement.
From the perspective of the intervertebral disc, some studies have shown that if the pressure on the lower back is set to 100% when standing in the correct neutral position, the pressure on the lumbar spine can reach 140% when the back and knees are seated at a 90° angle, and the pressure on the disc is even lower when the back is slightly tilted back to 110°. And leaning forward and hunched back is the most stressful disc in these positions.
Source: sina.com
From the perspective of muscles, whether it is a forward sitting position, an upright sitting position, or a backward sitting position, as long as you sit for a long time, muscle fatigue is inevitable.
Therefore, the standard "head up" can only be said to be a "relatively good" sitting posture, but it still cannot meet the needs of modern people for a long time.
Raise your head and hold your chest high, maybe only Brother Bing can "bear" Source: China's military network, then we can't "sit" well? At this time, we need to find a "magic weapon"!
If you want to sit well, the "magic weapon" is indispensable
A sitting posture that can be maintained for a long time requires a lot of "magic weapons" to bless.
- "Steady backer" - the right seat
A good chair is especially important for sitting health. Choose a supportive chair that can be adjusted in height and tilt to ensure that the body rests on the back of the chair and maintains the natural curvature of the lower back. At the same time, it is recommended to lean back fully when sitting, with the torso and thighs between the torso and thighs at about 100°, and rely on the back of the chair to help support the torso gravity.
Special tip: For some patients with low back pain who cannot maintain a sitting position for a long time, you can also strengthen the lumbar support by wearing a lumbar support.
- "Soft partners" – lumbar cushions and seat cushions
Some chairs with fewer functions (such as wooden chairs and hard plastic chairs) can choose to be equipped with lumbar cushions and cushions that fit the curvature of the body, so that the force on the waist and hips is more even, reduce stress compression, and avoid "dead hip syndrome".
- "Down-to-earth" – foot pads
Some tables and chairs are not highly suitable for the human body, which often makes the feet unable to completely hit the ground, and the stress conduction of the lower limbs is poor, which may cause the compression of blood vessels in the legs, so it is recommended to add a high foot pad to the soles of the feet to help the knee joint maintain a comfortable bend of about 90 degrees.
- "Neck friendly" – display arm with separate keyboard
Many displays or laptops are located low and often require you to keep your head down to see them. Use a stand to raise or lower the screen and work with a separate keyboard and mouse to protect your cervical spine and keep your eyes healthy.
Source: NetEase
"Sitting more and making more mistakes", changing the sitting posture is the best
In a study released by the American Cancer Society in 2018, it was noted that sedentary behavior was associated with an increased risk of 14 diseases such as cancer, heart disease, stroke, and diabetes. Another study noted that the longer the sedentary time was associated with a higher risk of death in people who exercised for the same amount of time (people who were active for less than 35 minutes a day). (It's too difficult to go to work and study hard.)
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Source: sina.com
So, sitting for long periods of time is not advisable! Any sitting posture for a long time is not so healthy. At the same time, research suggests that if you can complete 30~45 minutes of moderate and high-intensity exercise (such as jogging, cycling, dancing, mountaineering, etc.) every day, you can effectively reduce the risk of death caused by sitting.
To sum up, the best "sitting position" is to constantly change postures. Set yourself an alarm every hour, get up, take a few steps, pour a glass of water, and get yourself out of the health troubles that come with sitting for a long time.
bibliography
[1] Cheng Wenda, Shen Liming, Zhang Xujun, et al.Office sitting fatigue test based on surface myoelectric and dynamic body pressure[J].Journal of Forestry Engineering,2022,7(05):197-204
[2] Wang Kun, Bai Aili, Li Xiaosheng, et al.Biomechanical study on lumbar load and erector spinae muscle activity under different sitting positions[J].Journal of Xi'an University of Physical Education,2008(01):67-72.
[3] Patel A V , Maliniak M L , Erika R P , et al. Prolonged Leisure Time Spent Sitting in Relation to Cause-Specific Mortality in a Large US Cohort[J]. American Journal of Epidemiology(10):10.
[4] Ekelund U, Tarp J, Fagerland MW, et al. Joint associations of accelerometer-measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals. British Journal of Sports Medicine 2020;54:1499-1506.
Author: Hu Fan, chief therapist of the rehabilitation department of Putuo District Central Hospital
Edit: rain
Acknowledgement: Wang Chuanshun, Deputy Chief Physician of the Department of Orthopedics, Dawn Medical, provided scientific guidance for this article.
Source: Shanghai Science and Technology Museum's WeChat public account
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