Scientists Explain What Sitting Too Long Does To Your Body

Today, we live in a world where modern machines do much of our work for us, which greatly eliminates the need for manual labor. Not to mention, over 40 million people have office or sales jobs, forcing them to remain sedentary for eight or more hours a day. 

According to a report published, the average person spends more than half of his or her waking hours in an inactive state (sitting at a computer, watching TV, commuting to and from work, etc).

While technology brings with it obvious benefits, such as getting more done in less time, consolidating our efforts, and connecting us to others at lightning speeds, it has many drawbacks, as well. 

Sitting down for prolonged periods of time can cause problems such as chronic back pain, poor posture, and even potentially deadly diseases such as diabetes, heart attack and obesity. 


  If you spend a lot of time sitting down for your job, take a look at the specifics of how this can negatively impact your health, according to four experts in the industry: 
Brain, Neck, And Shoulder Issues
Moving our bodies means more blood and oxygen flowing throughout the brain, which helps us maintain clarity and keeps our minds sharp. However, by sitting for long periods of time, this slows the flow of oxygen and blood to our brains, inhibiting our ability to think clearly.

Also, slumping forward at work to stare at a computer screen puts tremendous strain on the neck, particularly the cervical vertebrae, which connects the spine to your head. Poor posture also damages the back and shoulder muscles, as they become overextended due to leaning over a keyboard for long periods of time.

Back Problems
One of the most apparent problems occurs for most people in their backs, as bad posture contributes greatly to back pain, inflexible spines, and disk damage. Moving around causes soft disks between vertebrae in the spine to expand and contract, allowing blood and nutrients in. By sitting too long, the disks become uneven and compact, even causing collagen to build up around tendons and ligaments.
Also, herniated lumbar disks occur more frequently in people who spend prolonged periods of time in front of a computer.

Muscle Degeneration
Sitting doesn’t require the use of your ab muscles, and if they go unused for too long, this can actually cause you to develop what’s called swayback, or the unnatural over-extension of the spine’s natural arch. Plus, sitting too long decreases overall flexibility, particularly in the hips and back. Flexible hips aid in balancing the body, but by sitting too long, the hip flex or muscles become short and tense. 

The glute muscles also become soft after prolonged periods of disuse, and this hinders your ability to take long strides and keep the body stable.

Deterioration of Organs
Remaining seated for long periods of time can cause heart disease, cardiovascular disease, and colon cancer. In short, these problems are caused by the overproduction of insulin due to inactivity, and sluggish blood flow to the organs. Regular movement helps kill cancer-causing cells, boosting antioxidants that eliminate these free radicals from taking over the body. 

Overproduction of insulin also causes weight gain, which contributes to diabetes and obesity. 

Leg Disorders
Obviously, sitting too long will hinder circulation in the legs. This causes blood to pool around the ankles, which then results in swollen ankles, varicose veins, and even harmful blood clots. Another more subtle issue caused by prolonged sitting is that bones become weaker and less dense. Regular activity, such as running or walking, helps keep bones strong and thick. This might explain why so many elderly people today have osteoporosis, as society becomes more and more sedentary.

According to the study, people who watched the most TV over the span of 8.5 years had a 61% greater risk of dying a premature death compared to those who watched less than one hour per day.

So, how can we combat this growing epidemic of inactivity? 

 First of all, if you DO have to sit for long periods of time for work or other purposes, make sure you sit up straight and avoid slouching or leaning over your keyboard. If you have to, buy an exercise ball, which forces your ab muscles to work and will naturally keep your body straight. You can also use a backless stool if you want something a little more stable than an exercise ball.

Secondly, make sure to get up regularly to stretch. How often should you do this? At least once every thirty minutes, according to experts. Get up and walk around your office for a few minutes as well, which will keep the blood flowing and allow your brain and muscles to function optimally.

Thirdly, yoga can help immensely with keeping the muscles flexible and allowing the mind to relax and decompress from the work day. You can also buy a standing work desk, which will force you to do your work in an upright position. This helps blood and oxygen flow more freely through the body, reducing the risk of blood clots and other dangerous health problems.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                            PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

 
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10 daily habits to stop back pain

Although determining the cause of back pain can be complicated, preventing pain is actually quite simple. It's all about relieving pressure, reducing strain, protecting the spine, and strengthening the muscles. Simply changing a few daily habits could make the difference in maintaining a healthy, pain-free back for the short and long term.

1. Sleep With a Pillow Under Your Knees

Elevating your legs slightly relieves pressure on your back as you sleep. Sleeping on your back puts an estimated 55 pounds of pressure on your spine. By placing a pillow under your knees, you can cut that pressure in half.

2. Work Your Core

The numerous health benefits of exercise are well known, but a regular strength training routine that focuses on the core muscles of the body can also help reduce your risk of back-related incidents, such as strains and muscle spasms. For a stronger, more flexible back, try to incorporate some sort of back and abdominal strengthening exercise into your workout at least twice a week.

3. Up Your Calcium and Vitamin D Intake

Strong bones can help prevent osteoporosis, one of the most common causes of back pain later in life, particularly for women. Keep the bones in your spine strong by consuming plenty of calcium and vitamin D, whether in milk, yogurt, leafy greens, or vitamin supplements. However, always consult you doctor before taking any kind of supplement.

4. Change Your Shoes

Comfortable, low-heeled shoes are best bets for back pain prevention as they reduce the strain on the back while standing. Sorry ladies—pumps with less than a one-inch heel are the best bet for your back.

5. Straighten Up

Good posture isn't just a way to look more proper. It protects the intricate pieces of your spine to keep them functioning and healthy. Bad posture puts strain and stress on the back and, over time, can actually change the architecture of the spine itself. Avoid rounding your shoulders, slouching, or bending sideways while standing.

6. Don't Slump Over Your Desk

When sitting in your office chair, use the same good posture techniques you would use while standing. Because many of us spend hours each day sitting down, it is absolutely critical that you maintain good posture and support your back. Choose a quality chair that provides firm support in the lower back area, and make sure your knees are a little higher than your hips when you sit.

7. Mingle

Whether you are at an office party or a bar for happy hour, avoid sitting in an awkward position or standing in one place. Instead, move around the room. This prevents undue pressure on the spine, a result of standing in one place for too long.

8. Put Out That Cigarette

We all know smoking is a serious health risk, but numerous studies have found that smokers are also more likely than nonsmokers to experience back pain, particularly later in life. One reason for the higher risk is that nicotine restricts the blood flow to the spine's disks, and this can cause them to dry out, crack, or rupture. Smoking also reduces the amount of oxygen in the blood thus reducing nourishment for the muscles and tendons in the back. An unhealthy, weak back is more vulnerable to accidental strains and pulls that cause back pain.

9. Lighten Your Load

Back pain is frequently caused by improper or heavy lifting, but it doesn't happen only to those lifting heavy boxes on the job. Carrying a bulky laptop bag, suitcase, camera, or load of groceries could also cause a sudden strain on the back. Whenever possible, take some weight off your shoulders by carrying less, distributing the weight to both sides of the body, or shifting the weight from shoulder to shoulder to give each side a rest. For heavier loads, such as bags of groceries or boxes of files, consider using a rolling cart or bag with wheels. 

10. Stretch

Standing, sitting, or lying down in one place for an extended amount of time may be a necessary part of life, but it is not healthy for your back. Relieve the strain of the day whenever you can by getting up, walking around, and doing some simple stretches. This will help keep the blood flowing through the bones and muscles of your back and ease away any strains or aches caused by inactivity.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.








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Tips from a Chiropractor to Get Rid of Neck and Back Pain

A chiropractor’s goal is to not only to relieve pain but to keep you pain-free between adjustments. The spinal manipulations used to correct sublaxations (misalignments) of the spine can relieve painful pressure in your neck, back and head, but chiropractors know that to maintain wellness, you should follow these simple tips to keep your back and neck aligned and reduce muscle or nerve pain.

Start your day with a stretchHow you start your day can help determine how much your lower back complains by the end of it. 

Stop doing sit-upsYes, strong abdominals are key to reducing pain in your back. But if you have back pain, traditional crunches and sit-ups actually make the pain worse, says a Dr. Instead, hold yourself in a yoga plank pose -- lie on your stomach and then lift your body so you’re balancing on your hands and your toes, like a push up. Hold the position as long as you can, increasing the time with each attempt.

Side planks will also firm up your core. From the plank position, rotate your body to the left so you are balancing on your outstretched left arm and on your left foot (either stack your right foot on top of your left or place your right foot down if it's necessary for balance). Reach your right arm upward. Hold it as long as you can and then switch sides.

Stretch out those hamstrings“I have more low back pain patients who sit at desk all day than are manual labourers,” says Dr. Our hamstrings get locked up from spending so many hours sitting in a chair. “So when we try to stand up from sitting, our hamstrings pull on our pelvis, causing misalignments in the spine and all kinds of pain." But a few simple stretches can counter this effect. While lying on your back, wrap a yoga belt around your foot and pull your leg up, keeping it straight. Feel the stretch along the back of your leg. Then try to stretch your leg across the groin -- over the left leg to right and vice versa -- and then out and away from your body towards your hips and work yourself up to holding the stretches for 90 seconds.

Stop staring at your smartphoneTake a look at your phone. Notice what you just did? In all likelihood your chin went to your chest and your neck curved into a C-shape. That’s totally bad for your neck. “There’s 12-15 pounds of weight in the human head,” he says. “The further the head is away from our shoulders looking down at our smartphones, [the more it] strains the muscles. The bones and the discs start to mash together and you get pain.” This goes for all handheld electronics, like iPads. To save your neck, prop up your arms so you’re looking at your phone straight on. If you’re using an e-reader in bed, hold it up on your bent knees instead of down on your lap.

Use your car's headrestDespite our best efforts, many of us spend our days staring at screens, our necks craned downwards. Use your drive time to release some of the tension you build up in your neck. While you’re driving, lean your head back against the headrest. Doing so will naturally raise your chin to a comfortable position and take some of the pressure off of your neck muscles, giving them a needed rest. You can get the same release by placing your hands behind your head and gently pushing your head toward your hands.

Stop sleeping on your stomachBelly snoozing is the worst position to sleep in. “You have to turn your head to the left or right, and that creates neck strain,” she says. Instead, either sleep on your back with pillows under your knees or on your side with pillows between your knees. Both positions help maintain the spine’s natural curvature. “In both positions, sleep with a small pillow under your head and pull the pillow down so it’s also supporting your neck.

Don’t cross your legsThis is going to be a hard one. If you sit at a desk all day, make sure your feet are parallel and planted firmly on the ground. If your feet don’t reach the ground, use a box or foot rest to prop them up. This will reduce pressure on your lower back. Also raise your computer screen so it’s at eye level to limit neck strain.

Get an upper body massageIf you’re plagued by headaches, see a massage therapist to relieve tension in your shoulders, neck and jaw. Tight muscles in these areas might be the source of your pain. If you grind or clench your teeth at night, you could be putting too much stress on the temporomandibular (TMJ) joint in your jaw. A night guard, available over-the-counter or from your dentist, could ease your headaches.

Sit up straightWhen your grandmother scolded you about slouching, she was doing more than trying to make you look better. She was likely saving you from a backache. “Sit up on your sit bones, not back on the sacrum, referring to the “fleshier” part of your tush. Think about the curve in your lower back and try to preserve it as you sit. “And whatever you’re working on, your keyboard and your computer screen should be square with your body.” So don’t put your laptop on your lap and hunch over it. You’re much better off putting it on a table.

Get up and moveToo much time spent in any one position -- sitting or standing -- can trigger back pain. The more active you are, the more you stretch out your muscles and get your body accustomed to physical activity so you're the less likely to suffer pain. “You need to eat well, drink well and move well,” he says. “If you get too sedentary you will have more pain.”

All of these strategies can help you stave off pain, but chiropractors also recommend regular adjustments that can help keep the spine aligned, the nervous system functioning properly and reduce the risk of recurring pain. Seeing your chiropractor on a regular basis, whether you’re in pain or not, will help you maintain your balance and your range of motion.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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