Since you can't avoid sitting for a long time, maybe you can change your favorite chair for your spine. 10 June 16 is World Spine Day. Experts teach you to choose the right seat and get the correct sitting posture manually.
Interviewed experts
Ding Liling, Associate Research Fellow, Fitness Qigong Management Center, State Sports General Administration
Zhou Ruonan, Deputy Chief Physician, Spinal Disease Treatment Center, Zhengzhou Orthopedic Hospital
This kind of chair protects the spine the most.
It is very important for sedentary people to choose a suitable seat to slow down and prevent spinal diseases. The height and inclination angle of the sitting surface and backrest can be adjusted according to the needs of users.
1. The angle and curved surface of headrest and backrest can be adjusted.
Adjusting the height and angle of the headrest can make the user's cervical vertebra fit naturally, and the height is best to fully support the spine.
By adjusting the thoracodorsal angle, the thoracic vertebra can be supported. The best support points of the waist are the third and fourth lumbar vertebrae. Adjusting the height of the seat back can meet the needs of different users and reduce most of the weight borne by the lumbar spine.
In addition, the overall angle of the seat back should also be adjustable.
The correct angle is that people can completely stick the whole back on the back pad, so that the spine can be relaxed, thus relieving fatigue and preventing back pain.
The back of the chair leans back, which can make office workers rest comfortably and avoid sleeping on the table and hurting the cervical spine.
2. The height of the seat cushion can be adjusted
The height of the chair cushion should be adjusted so that the feet can lie flat on the ground. The depth of the cushion should be such that the buttocks can sit in the innermost part of the chair and support more than 2/3 of the thigh area, and the knee bending angle should be at right angles.
3. Handrails can support joints
The armrest of the chair should be able to give moderate support to the hand or elbow joint, and the height should be adjusted to the right angle between the arm and elbow joint, so that the arm can naturally droop without any feeling of hanging shoulders.
If the arm is unsupported for a long time or the supporting posture is incorrect, it will cause shoulder pain or scapulohumeral periarthritis, and it will also have adverse effects on the cervical spine.
Besides changing chairs, you'd better change your sitting posture.
If there is no condition to change seats, changing the sitting posture can also protect the spine. Joan Kutcher, an American sitting expert, said that the current chair is too deep and soft, so that the legs can't touch the floor normally, and the back will bend into a "C" shape, which will hurt the spine.
In fact, office workers can try "right angle" sitting posture:
After sitting down, make your legs and thighs at right angles as far as possible, your shoulders droop naturally, your elbows relax, your upper arms and forearms at right angles as far as possible, and your eyes are parallel to the computer screen.
This sitting posture can prevent mouse hands and prevent excessive fatigue of the spine.
We can also try to sit on the edge of the chair, don't let the back relax completely and curl up;
If the chair surface is too soft and the hips can't be supported, you can pad something a few centimeters away from the front, such as pillows, sweaters, etc., so that the pelvis can lean forward and the ischium can rely on it to prevent the back from bending, improve the position of the hips and make the legs more comfortable.
When driving, you can also support your back with cushions to prevent back pain caused by spinal fatigue.
One action relieves spinal discomfort.
Experts suggest that every 40 minutes, it's best to get up and move, and do some neck twisting and waist stretching properly.
Kangxiu Takeuchi, director of Takeuchi Hospital in Japan and a plastic surgeon, also suggested a stretching method to relieve sedentary low back pain:
Put your hands behind your back, push your waist forward, and then push it back with your waist. Repeat it several times. In addition, swimming is also a very good way to prevent spinal diseases.