I don’t know if the migrant workers have any ideas. I obviously sit all day long, but after get off work I feel sore back and weak legs.
Yes, this is the damage to the body from sitting for a long time.
As early as 2016, the American Diabetes Association has made it clear that —–Everyone needs to reduce their sedentary time, especially avoiding sitting for more than 90 minutes.
What’s worse is that if you are sedentary for a long time, no matter how much you exercise after work, it still cannot offset the potential risks of sitting for a long time.
A study published in August 2017 found that sitting uninterrupted for 6 hours can offset the positive health benefits of a full hour of exercise.
Therefore, for us, sitting for a long time and occasionally getting up and moving, just one movement can reduce the health risks caused by prolonged sitting.
Sitting for a long time, why does my lower back hurt?
Many people will find that after sitting for a long time, especially if the sitting posture is not correct, the wrong posture stretches or squeezes the lumbar spine and related muscles too much.
Therefore, whether it is white-collar workers who are staring at the computer screen and typing on the keyboard constantly, or students who are serious about studying, sitting for a long time will make their necks and shoulders feel sore.
After sitting for a long time, the pain in the lower back may be caused by the following 3 points:
First, the lumbar disc herniation
Due to work or other reasons, there are many patients suffering from lumbar disc herniation. Such patients will feel very low back pain after sitting for a long time.
For patients with lumbar disc herniation, when sitting for a long time, the protruding keyboard will compress the nerves around the waist, thereby pressing the entire waist and crotch, so it will cause soreness
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The pain caused by lumbar disc herniation is mostly tingling. For patients with lumbar disc herniation, after a tingling sensation occurs, it is necessary to seek medical treatment in time to avoid affecting the health of the lumbar spine.
Second, muscle strain in the waist
In a normal, natural state, the human body is a standing pattern.
Although it is very comfortable for people to sit or lie down, it also goes against a natural state of the human body, resulting in the human body’s lumbar spine and knees being in a bent state.
Over time, this can cause blood flow to slow and muscle stiffness, resulting in a state of strain.
In this case, due to the stiffness of the lumbar muscles and strain, it will cause pain in the lower back. You can immediately stand up and move, or adjust your sitting posture.
Third, with kidney stones
For patients with kidney stones, prolonged sitting can also cause pain in the lower back.
And this kind of pain is generally a knife-like pain, which is not easy to relieve. In this case, it is necessary to carry out timely inspection to avoid the occurrence of more serious conditions.
How to relieve low back pain caused by prolonged sitting?
1. Avoid prolonged sitting
For patients with frequent lower back pain, they should maintain their own body more. After the symptoms of low back pain, you can exercise in time to promote blood circulation and relax muscles, so as to be relieved.
2. Frequently rubbing one’s waist
Due to low back pain, most of it is due to no blood circulation and muscle strain caused.
Therefore, after the pain occurs, you can push and rub your waist back and forth, gently massage the waist, and relax the muscles of the waist, thereby promoting the circulation of blood in the waist and relieving the fatigue of the waist muscles.
3. Master the correct sitting posture
In addition to remembering to stand up and move frequently, it is also necessary to correct the sitting posture, raise your head and keep your chest high , abdomen, sitting upright…the correct posture can protect the spine well.
Incorrect sitting posture may also cause lower back pain. When sitting, you should separate your legs, keep your waist straight, and lift your head slightly upwards.
When working, you should put something under the computer to increase its height, so that Keep your head in a slightly elevated position. This may also prevent pain in the cervical spine area.
Of course, you can also buy a chair with a backrest and add a cushion, which may be much better.
