Many of us spend a large part of our day sitting - be it in the office, working from home or studying. But the negative effects of sitting too much are often underestimated, especially when it comes to neck and back pain. In this article you will learn how you can prevent these symptoms through simple adjustments and scientifically based tips.
Why do neck and back pain occur when sitting?
Sitting for long periods of time, especially with poor posture, is one of the main causes of neck and back pain. Scientific studies confirm this.
For example, a study of students showed that sitting with a rounded back or crossed legs more often leads to pain. The muscles in the neck and back area are overloaded and tension occurs.
A comprehensive analysis of almost 45,000 employees showed that people who sit almost all the time have a significantly higher risk of neck and back pain. Interestingly, those who spent 25% to 75% of their time sitting had a significantly lower risk of pain. This shows how important it is to get up regularly and change your posture.
How do you recognize poor sitting posture?
We often unconsciously assume an awkward sitting position. Here are some signs that you should correct your posture:
- Shoulders tilted forward:Your shoulders slump forward, putting excessive strain on your neck muscles.
- Rounds Back: A hunched back can lead to permanent back pain.
- Forward more inclined Kopf: A head that is constantly tilted forward increases the strain on the neck.
- Twisted Sitting posture: Sitting crooked or twisted can also cause pain.
The ideal sitting posture
The best posture is a neutral sitting position. This means that you should sit upright, with your shoulders relaxed and your head in line with your spine. Your feet should be flat on the floor. This position helps relieve the muscles and prevent pain.
1. Ergonomic adjustments in the workplace
A well-adjusted workplace can make a big difference. The chair in particular plays an important role. The wrong chair or seat height can cause you to sit with a rounded back. This posture puts pressure on the intervertebral discs and back muscles, which can lead to chronic pain in the long term.
Features of a good ergonomic chair:
- Lumbar support
- Adjustable seat height
- Adjustable backrest
- Breathable material
- Adjustable armrests
- Adjustable headrest
- Swivel and tilt mechanism
If you are looking for a suitable ergonomic chair, offersbuerostuhl365.dea wide range of high-quality office chairs that can help you improve your sitting posture and prevent pain.
The right chair height
Adjust the chair so that your feet are flat on the floor and your knees are at a 90-degree angle. If the chair is too high or too low, you tend to either look down, which strains your neck, or look up, which can also cause pain.
The right desk height
The standard height of a desk is usually between 71 and 76 cm. This height is well suited for people between 1.73 m and 1.78 m. Ergonomics emphasizes that the height of the desk should be adjusted to suit the individual. The ideal height is when the keyboard or work surface is at elbow height while you are sitting. This allows your arms to rest comfortably at a 90 to 110 degree angle.
Screen height: A simple tip for less neck pain
Make sure the top of your screen is at eye level. This will prevent you from having to tilt your head down. If you work on a laptop, a laptop stand can help with this.
2. Taking breaks: Why they are so important
Studies have proven that regular breaks and posture changes are key to preventing neck and back pain.
A study with office workers showed that active breaks and frequent changes in posture can significantly reduce symptoms.
The participants were divided into three groups: one group took active breaks, one group changed their sitting posture regularly, and the third group did nothing. The results were impressive: the active break group saw a 55% reduction in neck pain and a 66% reduction in back pain, while the posture change group saw a 59% reduction in neck pain and an 81% reduction in back pain.
Participants in the active break group were instructed to take breaks of between 30 seconds and 15 minutes, with a frequency of up to 30 breaks per workday. Those in the posture change group changed positions an average of 27.3 times per hour, which was significantly more frequent than previous studies that recorded only 8-10 position changes per hour in normal work situations.
A good guideline is to take a short break about every 30 minutes. This should last between 30 seconds and 15 minutes to relieve the body.
3. Exercises for prevention and relief
Simple stretching exercises can help relieve tension and prevent pain. Here are some exercises you can easily do while working:
For the neck:
Neck sliding: Slowly push your chin forward, hold the position for 5 seconds and then return to the starting position. Repeat the exercise 10 times.
Neck rotations: Slowly turn your head to the side and hold the position for 10 seconds. Repeat the exercise on both sides.
For the back:
Forward bend: Stand tall and slowly bend forward to stretch your lower back. Hold the position for 30 seconds.
Sitting man Twist: Twist your upper body to the side while holding onto the back of your chair. Hold this position for 30 seconds.
If you want to discover even more exercises to boost your health in the office, check outthese fitness exercisesan.
Conclusion: This is how you stay pain-free when sitting
Sitting for long periods of time can lead to neck and back pain, but it doesn't have to be that way. You can do a lot for your health with simple adjustments such as an ergonomic sitting position, setting up your workstation correctly and taking regular breaks. Integrate these tips into your everyday life and you will find that you can not only work more productively, but also with less pain.
Studies:
1. (2018).Association between the sitting posture and back pain in college students. Redalyc, Mexico.
2. (2021).Cross-sectional study on prolonged sitting and musculoskeletal pain in office workers. BMC Public Health, USA.
3. (2021).Effects of active breaks and posture changes on neck and back pain. National Institutes of Health (NIH), USA.
