Dynamic sitting during office work avoids back pain

Back and neck pain is a common health problem for office workers due to sitting for long periods of time.

Some simple exercises can eliminate the pain

The Institute of Occupational Health Consulting has warned that office work increases the risk of back and spine pain, pointing out that this trouble can be avoided through what is known as “dynamic sitting”, that is, movement while sitting, preferably every 60 to 90 minutes.

The German Institute explained that for this purpose, stretching exercises should be practiced while sitting, leaning to the right sometimes and to the left at other times, taking into account the rise from time to time.

Back and neck pain is a common health problem for office workers due to sitting too long.

To counter this, Otts Niklas Walter, from the German Occupational Health Consulting Institute, advises doing some simple exercises while working. To reduce the burden on the back of the neck, the head can be tilted slightly to the left, right, back and front.

Back pain can be relieved by practicing a standing exercise on one foot, as this position stimulates the sensorimotor system and the deep back muscles. The waiting time in front of the printer or the coffee machine can be used to practice this exercise.

The German Society for Safety and Occupational Medicine stressed the importance of employees also making sure to include movement activities within their daily lives as much as possible

In general, problems with the back and back of the neck can be avoided through dynamic sitting, ie movement while sitting, since the body needs to change its position constantly.

For more effectiveness, the following exercise can be performed: the upper body is moved from the head down with the hands straightened until they touch the ankles, taking into account that the feet are stable on the ground, and the knees are bent at an angle of 90 degrees.

The German Society for Safety and Occupational Medicine confirmed that dynamic sitting protects office workers from back pain; Changing the sitting position regularly prevents the load on only one side of the body while sitting, which of course reduces the load on the spine.

The association explained that dynamic sitting can be achieved by practicing some simple exercises, such as transferring the weight of the weight from one side of the body to the other, as well as by moving the pelvic area alternately forward and backward.

As another exercise, the German Society indicated that the perseverance in extending the back of the neck by lowering the head to the back of the neck also contributes to relieving the back, pointing out that the dynamic sitting technique can also be achieved by moving the rib cage several times in succession forward, backward and to the side. .

In addition to these simple exercises, the German Association stressed the importance of the employees also being keen to include movement activities within their daily lives as much as possible, so that they can relieve the back, pointing out that this can be achieved by walking, for example, for a short period during the period of rest in the afternoon or by going To a gym during the evenings.