Help yourself with back pain at work
Prolonged sitting in the office charged the back and can lead to tension and pain. With simple rules and practices in the workplace can avoid these problems, however. "Especially important is the W ith phase between the seat and standing on one side and movement phases, on the other side," says Georg Stingel, managing director of the Campaign for Healthier Backs in Selsingen (Lower Saxony).
Not more than half of working time should be spent sitting. "Sitting loads the disc, the back muscles are not sufficiently supplied with blood," said Stingel. At least a quarter of working professionals should spend so standing up.
With the height adjustable desks, it can then continue working. "And the rest of the time you should move." After an hour sitting quietly, it was high time to get up and walk a few steps.
Helpful exercises for the office
Who has been sitting too long and felt pain in the back, can it with stretching and relaxation exercises at least alleviate. "A good exercise in a sitting position, for example, alternating the right and move his left arm up and reach almost to the ceiling. One should not lean on, "said Stingel. Sun shoulder blades and spine are trained. For a better circulation of the vertebral muscles, it is advisable to get up and turn your upper body to bend forward and backward. "It also makes the joints supple," says Stingel. However, it is often difficult psychologically, suddenly colleagues to bounce back and forth. "This is not a lot of confidence."
A somewhat more subtle exercise goes like this: fold your hands and place them on the back of the head. Approximately ten seconds then pressed slightly forward while trying to put the head back. "To relax for ten seconds then pull your chin to your chest," recommends Stingel. "It trains the neck and shoulder muscles."
Even the way to the office, you can already do something good for your back. "Do not take the elevator, but stairs run," advises Stingel. Movement is always good for the back. When sitting in the back can also relieve. "The chair should be adjustable to any case in the highest," said Stingel. In addition, an ergonomically adapted to help in their angle and adjustable backrest. "It is optimal to do so if the armrests adjustable in height and in width."
The seating position should be as upright, with slightly angelehntem back. "Often it takes when you're very focused, unusual seating positions. It shrugs his shoulders and leans heavily on the monitor front. For a few minutes of such positions were not a problem, says Stingel. "But in the long run that is unhealthy."
Not more than half of working time should be spent sitting. "Sitting loads the disc, the back muscles are not sufficiently supplied with blood," said Stingel. At least a quarter of working professionals should spend so standing up.
With the height adjustable desks, it can then continue working. "And the rest of the time you should move." After an hour sitting quietly, it was high time to get up and walk a few steps.
Helpful exercises for the office
Who has been sitting too long and felt pain in the back, can it with stretching and relaxation exercises at least alleviate. "A good exercise in a sitting position, for example, alternating the right and move his left arm up and reach almost to the ceiling. One should not lean on, "said Stingel. Sun shoulder blades and spine are trained. For a better circulation of the vertebral muscles, it is advisable to get up and turn your upper body to bend forward and backward. "It also makes the joints supple," says Stingel. However, it is often difficult psychologically, suddenly colleagues to bounce back and forth. "This is not a lot of confidence."
A somewhat more subtle exercise goes like this: fold your hands and place them on the back of the head. Approximately ten seconds then pressed slightly forward while trying to put the head back. "To relax for ten seconds then pull your chin to your chest," recommends Stingel. "It trains the neck and shoulder muscles."
Even the way to the office, you can already do something good for your back. "Do not take the elevator, but stairs run," advises Stingel. Movement is always good for the back. When sitting in the back can also relieve. "The chair should be adjustable to any case in the highest," said Stingel. In addition, an ergonomically adapted to help in their angle and adjustable backrest. "It is optimal to do so if the armrests adjustable in height and in width."
The seating position should be as upright, with slightly angelehntem back. "Often it takes when you're very focused, unusual seating positions. It shrugs his shoulders and leans heavily on the monitor front. For a few minutes of such positions were not a problem, says Stingel. "But in the long run that is unhealthy."
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