Call it the curse of modernity. Millions of people sit for a living. People spend hours on end sitting in a chair with their focus elsewhere. There is very little that is being done by way of active monitoring of the effects that such prolonged sitting will have on the health of the spine. Needless to say, the negative effects that may arise from the choice of the seat and the level of distracted distortions to the spine that happen when the person has his/her entire focus elsewhere for hours on end. When a person sits on a chair there are a lot of changes to the pressure points happening in the spinal area. The entire load of the upper body now starts to rest on the lower back of the spine. When a person is standing, and the upper body leans forward, there is a lot of room for movement for the vertebral column to move the lower part of the body in order to bring about equilibrium, and therefore not have any pressure on the vertebral column. However, when in seated posture, there are restrictions to movement and there is no way to counterbalance the tilt of a portion of the body – in this case the upper body.
As we get involved in the work we do, we normally lean forward. The axis of gravity shifts forward and there is a noticeable burden on the lower back, which has to strain to maintain the position. We do not realize that we are injuring the lower back leading to compressed vertebrae, because our focus is completely elsewhere. It is therefore imperative that we get chairs at work that have more than adequate lumbar support, so as to help isolate the lumbar and distribute the pressure.
Another grave harm that is caused by staring at a screen for the better part of the day, is the damage to the cervical vertebrae or the neck, as the distensions can cause the same kind of compression injuries as seen in the lumbar. The cervical vertebrae have evolved to allow an impressive range of movement and are very flexible and are meant to be moved and kept in form. However with repeated stress in one position there are a lot of injuries that are just waiting to happen.
There are some VITAL TIPS that will help prevent spinal injuries from happening, of the person is persistent and studies these tips and implements them at work . This is for people who remain sitting behind a desk for the better part of the day.
Always be conscious of spinal alignment
Slouching is the easiest and seemingly most natural thing to do. When you are sitting the natural tendency is to drop the shoulders and slouch. While such slouching may bring about comfort and may even appear to be the normal rested pose, it is completely unnatural and leads to heavy pressure on the vertebrae. The slouch puts serious pressure on the spine and this can be the leading cause for herniated discs and even accelerate the onset of arthritis. The solution is a simple activity of constantly being aware of the posture, and repeatedly realign the spine by sitting up straight and not slouch.
When you walk you walk tall
The shock that travels up the spine when you do an average walk is substantial. The spinal column is well evolved to cope with the shock transmitted, but the fact remains that more harm is done if the person walks leaning forward. The important thing is to walk rolling your feet, and this makes for very smooth movement, and also prolongs the impact from the floor and dissipates the shock across a larger area. Another aspect that must be noted is to walk with your head pulled back consciously. In fact this is what is termed as walking tall. Squaring shoulders and pulling them back, lifting the head up and back, this alleviates the pressure caused by a telescoping cervical column on the rest of the vertebral column.
Knees bent lifting
The proper posture when lifting any object is to keep the knees bent. If the legs are kept straight the entire effort is isolated on the back and this may lead to cataclysmic issues as it puts a tremendous load on the spine. By bending the knees the load is distributed across several parts of the body thereby mitigating load across the body. With you being acutely conscious of the posture when lifting weights and avoid leaning forward while lifting heavy weights, twisting your hips while under pressure and so on, the health of the spine can be maintained status quo over a lifetime.
With these handy tips, there is no doubt that you can maintain the good health of the vertebral column and almost entirely avoid causing harm to your back.