How to get rid of back pain due to incorrect sitting

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Anyone who sits a lot and for a long time in their daily lives can expect back pain or even poor posture in the long term. A study shows what technique can be used to correct posture while sitting.

5.3 million people die worldwide every year because they sit too much.

“But even those who don’t die from it have to consider the health consequences: lack of exercise and back pain are just two examples of negative consequences,” says the GP.

To become aware of your own poor posture, scientists have proposed a simple experiment. So you should sit in front of the screen, slouching, for about 30 seconds, and then consciously improve your posture.

More stress from incorrect sitting

“If you are in a tall and upright position, the back muscles can easily support the weight of your head and neck. It weighs about 5.4 kilograms in an optimal sitting position. But if you tilt your head forward, for example, 45 degrees, the neck would become a kind of long lever – and the load would increase several times.”

Get out of bad posture

You can correct your bad posture very quickly. You should deliberately repeatedly move into a bent position with a load to become more aware of the correct posture.

“If necessary, the change can even be slightly exaggerated. Anyone who experiences symptoms can recognize the slouching and stop it. The researchers came up with this experiment during a study among students.”

87 The participants were first asked to sit up straight and turn their heads to both sides, later they were asked to tilt their heads forward and do the same. The result: 92 percent of the students could no longer turn their heads as much as before.

In another experiment, 125 students were asked to remain in a hunched position for 30 seconds. Afterward, 98 percent reported experiencing pain in their head, neck, or eyes.

“Researchers emphasize that experiments like this that demonstrate the effects of poor posture are more useful than constant reminders to sit up straight.”

This helps with back pain at the office

If you have a tense back at the office, these four exercises can help quickly: They relax the muscles and loosen the tissues,

1. Let your shoulders circle

Place your fingertips on your shoulders and draw large circles in the air with your elbows. As you inhale, raise your arms forward and up, and as you exhale, bring them far back.

2. Seated Stretch

While sitting, cross your left leg over your right and place your right hand on the outside of your left knee. Hang your left arm loosely over the back of the seat. Now pull your left knee to the right and turn your upper body and head toward your left arm. Hold for a few seconds, then switch sides.

3. Stretch once

Stand up straight and reach toward the ceiling with both hands, as if you were picking apples. This will stretch your back. To increase it, you can stand on the balls of your feet.

4. Open your chest

In this exercise, you stand straight and raise your arms at an angle. Now, simultaneously, take both arms back. Hold this position for a few seconds, then extend your arms forward again and repeat.