Sitting too much? This will help. Part III

In the previous articles I chronicled the negative effects of long term sitting on your lower back and introduced some ideas to counteract the effects of sitting.  In review, the longer you sit the more you stretch the lumbar spinal ligaments that stabilize your spine and the weaker you spinal muscles become over time.  Many people work in occupations spending numerous hours sitting at a desk, working in front of a computer to the detriment of their lumbar spines.  In this article, I will discuss some ways to counteract the negative effects of long term sitting.

Changes in your work station can be beneficial.  One of the newest ergonomic trends is a standing work station.  This allows for the spine to be upright in a neutral position while working on a computer.  A version of this type of work station has also been modified with a treadmill to allow the worker to walk providing some movement while working.  This concept is better than just standing in one place. However, I would recommend a work station that could be elevated for standing and also accommodate sitting.   There are a number of workstation alternatives on the market today.  Many alternate from a sitting to a standing position to provide a change in work posture.  If you are working from home, spending some time standing at the kitchen counter instead of just sitting can be a simple and cost effective way to change your work posture and benefit you spine.

Exercise may be one of the single most effective things that a sedentary worker can do to counteract the negative effects of long term sitting.  There are numerous exercises that are beneficial for the spine, and this article is not going to go into specifics.  However, the point is that exercise is essential if you are sitting at work.  Walking at lunch, before work, or after work is extremely beneficial for the spinal ligaments, muscles and discs.  Yoga and Pilates are terrific exercise that help train, strengthen, and stretch the muscles of the core and spine.  Even running and weight training can be beneficial.  Exercise at least 4 times a week to start.   Exercises targeting the core muscles, which stabilize the spine, will be especially beneficial.

Remember that sitting, especially for long periods, is not healthy for the spinal muscles, stabilizing ligaments or spinal discs.  But there are ways to counteract these negative effects.  Remember, you only get one spine and when it wears out there is no replacing it.  So taking care of it becomes important.