Sedentary Lifestyle  – Sitting for hours at the computer and phone has become an integral part of the modern lifestyle of a huge number of people. This can lead to poor posture, back pain, and even serious spinal pathologies. An important remedy for maintaining health while sitting is regular stretching, which helps eliminate tension in the muscles, improve blood circulation, and prevent the development of pain syndromes.

How Sedentary Work Affects Your Health

Prolonged time in a stationary position at a computer or workplace or the entire evening of gambling with Big Bass Bonanza free spins no deposit puts pressure on the intervertebral discs. This leads to their compression and deformation, which in turn causes back pain. At work, people often adopt the wrong body position, hunched back. This causes muscle strain and curvature of the spine.

Performing the same type of movements while sitting overloads the muscles of the back, while other muscles, on the contrary, remain inactive and atrophy. This imbalance in the muscular system is another stressor on the spine. When sitting, the blood vessels in the pelvis and lower back suffer. Due to their constriction, blood supply is impaired, which contributes to the development of pain and degenerative changes in muscles and bones.

As a result, sitting without activity becomes the cause of pain in the lower, middle, or upper back — they can grow into chronic pain. Scoliosis, kyphosis, and intervertebral hernias arise, which require medical intervention. Still due to weakened muscles, the risk of injury in everyday life increases. Prolonged sitting even affects the work of internal organs, such as heart, lungs, and stomach. Constant pain and discomfort depresses the psyche, causing stress and anxiety.

Back Stretching Exercises for Sedentary Work

Stretching your back is important for taking care of your back health when working at a computer. Here are some exercises and techniques to help you stretch your back properly.

Stretching Your Neck and Shoulders

  1. Sit up straight in a chair and gently lower your head forward, trying to reach your chin to your chest.
  2. Then gently turn your head to the left and right, trying to get your ears close to your shoulders.
  3. Each turn, stay at the limit point for 15-30 seconds to stretch your neck and shoulders.

Upper Back Stretch

  1. Sit up straight and raise your arms up above your head, interlocking the fingers of your palms facing the ceiling.
  2. Exhale and stretch upward, trying to increase the distance between your vertebrae. Feel your upper back stretching.
  3. Hold the pose for 15-30 seconds and breathe deeply.

Torso Twists

  1. Sit up straight in a chair with your feet on the floor.
  2. Rotate your torso to the left and reach back with your right arm, then reach back to the right in the same way.
  3. Don’t overdo it so you don’t injure yourself. Hold for 15-30 seconds after each twist.

Lumbar Stretch

  1. Sit on the edge of a chair and spread your feet shoulder width apart.
  2. Place your hands on your lower back and lean forward, resting your chest on your thighs. You can also sit on your knees on the floor and assume the same pose with your arms stretched forward. In yoga, this is called a child’s pose.
  3. Stretch in this position for at least 30 seconds.

Stretch on the Floor

  1. Lie face down on a mat or towel.
  2. Keeping your hips on the floor, lift your upper body on your straightened arms as you would in a push-up.
  3. Maintain this position for half a minute or until you feel your muscles relax.

Taking care of your back while sitting and stretching regularly not only reduces your risk of developing back pain and disease, but also contributes to your overall physical and emotional health. An effective system of stretching exercises incorporated into your workday will help maintain flexibility, reduce stress and increase productivity, making sedentary work more comfortable and healthier. Walk more often and join a gym. Don’t forget to take regular breaks and take care of your back as sensitively as you do your career.