Sitting Too Much Is As Dangerous As Smoking – Warning For Office Workers
Incorrect Sitting Posture – The Leading Cause of Neck, Shoulder, and Spine Pain
Office workers spend most of their day sitting at work, but few realize that sitting in the wrong posture and lack of exercise are the leading causes of neck, shoulder, and back pain, chronic back pain, and reduced work efficiency.
How does sitting for a long time affect your health?
Many studies have shown that sitting for a long time is no different from smoking in terms of the level of harm to health. Sitting continuously for long periods of time without proper adjustment will cause a series of problems, including:
- Slows blood circulation, and reduces oxygen to the brain, causing headaches, dizziness, and difficulty concentrating.
- Causes muscle imbalance, leading to neck and shoulder pain, chronic back pain, and joint stiffness.
- Increases pressure on the spine, increasing the risk of cervical spondylosis, disc herniation, and bone and joint diseases.
- Reduces work performance, because the body is always in a state of fatigue and lack of energy.
These are problems that office workers encounter every day, but often ignore or only seek temporary relaxation therapies such as massage, shampooing, and hot compresses. However, these solutions only provide temporary pain relief, while the pain will return if you do not adjust your posture correctly and exercise properly.
Pain Relief for Office Workers – Not Just Relaxation, but Corrective Exercise
If you think that just massaging, stretching, or resting can relieve neck, shoulder, and back pain, in fact, these methods only help to relieve symptoms without addressing the root cause.
The real cause comes from muscle imbalance, incorrect posture and poor exercise habits. To truly relieve pain and prevent spinal problems, Corrective Exercise (CE) is a more scientific and sustainable solution.
Corrective Exercise Pain Relief Exercise – A Long-Term Solution for Bone and Joint Health
Corrective Exercise is not just exercise but a specialized pain relief exercise method that helps to reshape posture, balance muscles and correct movement. This is a training program designed specifically for people who have problems due to sitting for long periods, working in an office or having incorrect gait and posture.
Start correcting posture and exercising today!
Your body wasn't designed to sit still all day, so don't let pain from sitting for long periods of time affect your health and your work. Corrective Exercise will help you improve your posture, increase your mobility, and prevent pain from coming back.
UNDERSTANDING WARM-UP IN WORKOUTS
A proper warm-up not only helps the practitioner prevent injuries but also increases the effectiveness of the entire workout. If we compare training to crossing a river on a bridge, then the warm-up will be the bridge. If the bridge is strong, crossing the river will be easier.
The importance of warm-up
In fitness training, no matter what sport, the practitioner must warm up. However, due to not grasping the basic knowledge of how muscles work, many people often only warm-up superficially. According to Fitness and Nutrition expert Al Morgan, warming up before training plays an equally important role as the main exercise. If we compare training to crossing a river on a bridge, then the warm-up will be the bridge. If the bridge is strong, crossing the river will be easier. Warming up incorrectly or not at the right intensity will cause the body to get injured during exercise such as sprains and cramps.
How do you warm up properly?
Many people mistakenly think that warming up is just doing the main exercises but at a lower intensity. Warming up properly is divided into two types: general warm-up and separate warm-up. General warm-up is an exercise that uses muscles but does not have any special movements. One of the typical examples of general warm-up that many people often do is walking or cycling at low intensity on exercise machines or light jogging and knee-lifting exercises. The goal of a general warm-up is to push blood to the muscles and increase activity in the musculoskeletal system. The standard heart rate for a general warm-up is from 100-110 bpm. The general warm-up should last 8-10 minutes.
General warm-up on a total body trainer
A specific warm-up includes the same movements as the main exercise and is usually performed after the general warm-up. The benefits of a specific warm-up are: warming up the body, gradually increasing the heart rate, and preparing the nervous system to get used to movements that combine many body parts. Women often have to sit at work, the waist and thighs are two areas of the body that do not need much movement. If you skip the warm-up, you may experience muscle injuries in these two areas. Therefore, you need to pay attention to the specific exercises, in addition to the general warm-up.
Warm-up in group training
Group training programs are designed with a structure: warm-up, main exercises, and relaxation to minimize injuries to the musculoskeletal system.
“When attending group classes, stick close to your instructor or yogi,” says expert Al Morgan. The workouts are typically designed with three main parts: warm-up, core exercise, and cool-down.
Frequent Knee Pain When Running – Beware!
Running is the most popular form of exercise in the world for heart health, weight loss, muscle toning, etc. However, when you find your knees starting to speak up, pay attention to what they are trying to warn you about to avoid unnecessary injuries.
Tendonitis
Increasing the intensity of your workout means you are forcing your knees to work harder and causing the ligaments around your knees to become tight, which can cause tendonitis.
How to fix it: Tendonitis problems are often resolved in a variety of ways, such as resting, ice, relaxing the muscles, and returning to your previous training intensity. You can also apply leg stretching exercises to gently stretch the ligaments.
Knee Injuries
A knee injury occurs when the patella cartilage becomes irritated, causing mild to moderate pain when running. You may feel pain when running, going up and down stairs, or after sitting for too long.
How to fix it: Stretching exercises and leg raises after running will help strengthen your legs and prevent pain.
Torn Meniscus Also Causes Knee Pain
The meniscus is located on both the inside and outside of your knee, providing stability and preventing stress on the joint. A fall can tear the meniscus, causing swelling in your leg immediately or within an hour, and pain when you flex your knee.
How to fix it: The only way to know for sure if you have a torn meniscus is to see a doctor for an MRI. While some meniscus tears can be treated with rest, more severe tears may require surgery.
Ligament Injuries
A ligament injury can occur when you twist your knee the wrong way or trip over a pothole on the running trail, causing your knee to stop suddenly while running.
How to fix it: Although it is rare for regular exercisers, if you hear a loud popping sound while running, experience a sudden, sharp pain, or have difficulty standing, you may have a ligament injury. See your doctor as soon as possible to find out what treatment options are available and get rehab if needed.
Sprains
If you feel a slight creaking sound, your knee may be working harder than it should. An increase in running distance or a slip and fall on the trail may have caused your knee to slip out of place and sprain.
How to fix it: Get checked out by your doctor for the right medication and cast if needed, and rest, ice, or elevate your knee whenever possible.
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