Most people sit at work, and more and more people are finding that they spend more time sitting each day than lying down.
It is an indisputable fact that sitting for a long time hurts the waist. Therefore, on the one hand, we should strive to sit as uninterrupted as possible, and on the other hand, we must also learn to maintain a correct sitting posture when we are not allowed to sit for a long time, so as to minimize the damage to the spine.
What if you can still keep your bones healthy while sitting for a long time? The easiest way to do this is to choose an "excellent" chair.
When a person sits, the weight of the upper body is concentrated in the lower back, causing the pressure on the lumbar intervertebral disc to be at least 150% of that in the standing position. The back of the chair can effectively bear part of the body load.
A good chair back should have both "external beauty" and "internal beauty". The former means that the back of the chair should have a forward curvature, showing an elegant curve, which is in line with the human lumbar spine that also has a graceful curvature. The latter means that the hardness of the back of the chair should be moderate, because the pressure in the lumbar intervertebral disc varies with the different sitting angles, when the sitting angle is 95°~105° and there is local support, the pressure in the intervertebral disc is the smallest, and it is naturally the most comfortable.
The armrests function similarly to the backrest of the chair and can also effectively share a part of the load. The armrests should be of the right height, preferably so that the upper limbs can rest on them relaxedly, without being too high or too low to pull on the soft tissues such as the neck and shoulders or the muscles and fascia of the chest and back. When we sit and work, we often don't need armrests, and we can choose armrests that can be stored.
When we are sitting in the office, we may need to turn around at any time to get information or communicate with people, and the wheel comes into play at this time. In the absence of wheels, it is easy for people to develop shear stress on the lumbar spine due to turning. And with wheels, this action is much safer.
Finally, when sitting in a seated office, the adaptation of the desk-chair-computer screen is very important.
The center of the computer screen should be basically at eye level; The chair should be able to tuck under the table so that the front of the body is a fist away from the edge of the table when the person is seated.
Only by adjusting the environment well and "confining" us to a good position can people involuntarily maintain a good posture when sitting. In order to adjust the sitting office environment, computer racks, wireless mice, keyboards, lumbar pillows, etc. can be included in your shopping list.
Bone health is one of the important contents of the "three reductions and three health" special action advocated by the National Health Commission. Pay attention to the correct posture 24 hours a day, adjust the lying, sitting, standing and walking at any time, develop a good lifestyle and habits, and combine with the necessary scientific exercises, everyone can have a healthy and straight spine.
Source: Public Health magazine
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