Pain from Sitting Too Long? The Anatomy behind Prolonged sitting
- The Hips: When you sit, your hip flexors (the muscles that connect your thighbone to your hipbone) shorten and tighten. This can lead to pain in the front of your hips, as well as lower back pain.
- The Back: When you sit for long periods of time, your spine can become compressed. This can put pressure on your discs (the cushions between your vertebrae) and lead to pain.
- The Neck: When you sit with poor posture, your neck muscles can become strained. This can lead to pain in your neck, shoulders, and upper back.
- The Legs: When you sit for long periods of time, your leg muscles can become weak and tight. This can lead to pain in your knees, ankles, and feet.
In addition to pain, prolonged sitting can also increase your risk of developing other health problems, such as:
- Weight gain: Sitting burns fewer calories than standing or walking, so it’s easy to gain weight if you sit for most of the day.
- Heart disease: Prolonged sitting can increase your risk of heart disease by raising your blood pressure and cholesterol levels.
- Type 2 diabetes: Prolonged sitting can increase your risk of developing type 2 diabetes by reducing your insulin sensitivity.
- Cancer: Some studies have shown that prolonged sitting can increase your risk of developing certain types of cancer, such as colon cancer and breast cancer.
If you sit for long periods of time, there are a few things you can do to reduce your risk of pain and other health problems:
- Get up and move around every 20-30 minutes. This will help to keep your muscles and joints active and prevent them from becoming stiff.
- Use an ergonomic chair. An ergonomic chair will help to support your back and neck and reduce the strain on your muscles.
- Take breaks throughout the day to stretch. Stretching will help to improve your flexibility and range of motion.
- Exercise regularly. Exercise is a great way to strengthen your muscles and bones and improve your overall health.
If you’re experiencing pain from sitting, talk to your doctor. They can help you to identify the cause of your pain and develop a treatment plan.