World Column Day: prevent spinal and musculoskeletal problems

World column day: According to the latest study by the British Heart Foundation and the Get Britain Standing group of 2,000 British workers, the findings indicate that around 40% of people are standing less than 30 per day during their working period, avoiding leaving the desk for lunch and even postponing trips to the bathroom. Both in Portugal and all over the world, this reality is quite common. If we take into account that working hours in Portugal exceed the European average (41 hours a week versus 28), the results are even worse. Several experts warn of the importance of following some standards for ergonomics in the office and for changing habits and behaviors in the work environment.

There are 9 simple changes that can prevent back problems and musculoskeletal | World column day

Whether at the desk in the office or on the sofa, driving or on public transport, the scenario changes, but the act is the same – being seated. Ever wonder how many hours a day you spend sitting? The numbers are surprising and the problems it can cause that can range from: Discomfort, numbness, pain, misaligned spine, muscle contractures, joint injuries and poor circulation are just some of the long-term consequences caused by prolonged periods in a sitting position, static, unnatural for the human body. Our body is not prepared to be sedentary. According to a survey by the University of Queensland, Australia, for every hour a person spends sitting, after the age of 25, the average life expectancy is reduced by 21 minutes. The human body is prepared to support itself standing up, when we are seated, we change the natural curvature of the spine, causing several muscles to make a greater effort for which they were not created, keeping the trunk raised and against gravity.

World column day

9 simple gestures that can improve your life:

1. do not cross legs: Sitting cross-legged makes circulation difficult and strains the muscles around the pelvis.
2. Attention to the phone: If you spend many hours on the phone, don't lean on your neck and shoulders. Avoid multi-tasking on phone calls and use a headset for any conversation that lasts longer than five minutes.
3. Head up: Try to keep your head and neck aligned. The computer screen must be at eye level and the same applies to tablets or phone screens. It is also recommended that you keep a distance of 40 to 70 cm from your monitor and that the mouse and keyboard are placed side by side.
4. Feet on the ground: Position your knees at a 90°C angle and keep your feet flat on the floor and shoulder-width apart to avoid strain on your joints.
5. chair position: Make sure your back is well supported and not too straight. Also avoid sitting on the edge of your chair to prevent bad posture.
6. Get up every hour: Take breaks to reduce pressure on the vertebral discs and promote circulation. Get up every 50-60 minutes to go to the bathroom, drink water, answer phone calls, or simply stretch your legs. Take advantage of meetings to stand up or take a walk, prefer the stairs to the elevator, park your car further away.
7. Work out: Try to do some stretching throughout the day. Rotate your shoulders, your neck, straighten your arms. Physical activity is crucial to counteract postural vices in the workplace. Doing modalities that strengthen your muscles such as Pilates, swimming or yoga are good options.
8. hydrate yourself: Water helps keep joints and muscles properly lubricated and prevent stiffness in the neck, knees and joints. According to studies, we need on average, per day, 1 liter of water for every 30 kg of body weight, if we exercise intensely or due to weather conditions we sweat, we should compensate on these days with about a liter of extra water.
9. the type of chair: If you can choose your chair, invest in one with the appropriate dimensions for our body and one that is not rigid. The seat should be firm and deep enough to support our thighs without straining the posterior angle of the knees, support for our forearms, and the front edges of the seat should be rounded.