As of: March 14, 2024, 3:20 p.m
By: Andreas Beez
Comments
Press
Split
Sitting in the office for long periods of time causes back pain for millions of people.
Spine specialist Dr.
Reinhard Schneiderhan explains how you can get rid of or prevent the symptoms.
Sitting for long periods of time causes muscles to shorten.
“When you stand up again after a long period of sitting, the back extensor muscles have to tense enormously to compensate for the shortened hip flexor muscles,” says Dr.
Reinhard Schneiderhan from the medical care center of the same name in Munich-Taufkirchen.
“This creates large pressure forces that have a negative effect on the vertebral joints and the intervertebral discs in the lower back area.” The result: painful tension, poor posture and, sooner or later, signs of wear and tear.
Here explains Dr.
Schneiderhan seven golden rules on how to avoid or get rid of the complaints:
1. Adjust the workplace to body height
Dr.
Reinhard Schneiderhan is an orthopedist and specializes in the treatment of back pain.
© MVZ Dr.
Schneiderhan & colleagues
Desk, chair and monitor should be adjusted to your height.
Height-adjustable desks have now become more affordable.
It is also important that the screen is at eye level to avoid neck tension.
Of course, it is even better if ergonomically designed office equipment is available.
Particularly important: a chair that enables dynamic sitting.
“This keeps the muscles a little active,” says Dr.
Schneiderhan.
2. Use a height-adjustable desk and the 40-15-5 rule
Avoid back pain at work: The screen should be set at eye level.
© ddp
If you have a height-adjustable desk, the 40-15-5 rule is particularly easy to follow.
This means that they sit dynamically for 40 minutes, stand for 15 minutes and then move properly for five minutes.
3. Make phone calls or short meetings standing up
“Research shows that standing meetings are significantly more efficient,” says Dr.
Schneiderhan.
My news
Detoxify the liver: These foods are considered detox miracles - dandelion also helps detoxify the organs
This food reduces the risk of cancer by up to 20 percent
According to experts, up to five kilos of weight loss per week should be possible - with intermittent fasting
Detoxification patches for feet: Detox miracle cure or rather a rip-off?read
White skin cancer: rarely fatal, but not without danger - pay attention to certain symptoms
No appointment in the practice necessary: Read which specialists you can see directly without a referral
You can find even more exciting health topics in the free 24vita newsletter, which you can subscribe to right here.
4. Drink trick helps you get moving better
Place your drinks so that you have to get up to have a drink.
You should also place the wastebasket and printer out of your direct reach if possible.
As a result, you are unconsciously forced to move a little more often in your everyday work life.
5. Stretching exercises help relax neck and shoulder muscles
These stretching exercises should be integrated into everyday office life and repeated several times a day if possible.
Just a few minutes are enough to counteract problems in the cervical spine area.
“Light strength exercises with your own body weight are also recommended, such as squats or a few push-ups while standing against the wall.
These short exercises promote blood circulation and activate the muscles,” explains spine specialist Schneiderhan.
6. Invest 30 minutes in strength training twice a week
“These two units are enough to build muscle effectively,” says Dr.
Schneiderhan.
Particular emphasis should be placed on the core muscles.
7. Do planks regularly – exercises for stabilization
“Planks are simple but very effective exercises,” says Dr.
Schneiderhan.
“You lie stretched out on the floor and support yourself exclusively on your forearms and the tips of your feet.
Beginners can also support themselves on their knees and forearms.”
Note to our readers: This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.