Chair disease is an increasing problem caused by spending too much time parked on your rear end. A recent survey of over 1000 office workers in Australia showed that well over 70% of the respondents reported having had lower back pain at some point in their work history. This result tallies with the report of the American National Institutes of Health which states that 8 out of every 10 individual will at some point during their life time experience low back pain. Though I have no statistics for the incidence of low back pain among office workers in Nigeria, the increasing number of cases I have been seeing among professionals tells me we might be approaching an epidemic level.
Sitting all day is the worst thing you can do not just to your low back but to your health in general as sitting increases you chances of developing heart diseases, Type 2 diabetes and obesity and cardiovascular diseases.
The truth is this has got very little to do with your type of chair no matter how much you paid for it! Sitting down is harder on your back than standing as sitting doubles the stress on your low back. This is compounded with the hunched posture most professional adopt while working with their computers. Hunching forward with the ear lobes in front of the shoulders pushes the back into a “C” shape thereby over stretching and fatiguing the back ligaments and muscles. The hamstring muscles at the back of the thigh also get tensed in sitting further flattening the normal curve in the lower back leading to increased pressure and pain. To make matters worse, most people will stay in this bad “C” posture for hours on end barely moving. This grossly affects the intervertebrae disc in the spine which acts as our shock absorbers. These discs depend on us moving for blood supply and nutrients and when we are locked in one position everything stagnates. This stagnation contributes to early degeneration of the discs and other spinal structures.
A significant portion of chair disease can be remedied by doing the following:
Change your posture
This is the single best thing you can do. Try this: Hunch forward putting your back in a “C” shape. Now sit upright, pull your shoulders back and together and put your hands on your lower back. The concave curvature you feel is what you want.
Change your position
Movement is good. Sitting still for long periods is bad. Stand up every 15 to 30 minutes. I know this is tough but you can set an alarm. Try to take every phone call standing or simply straighten up. While standing contract your abdominal muscles, clasp your hand behind your back and lean all the way back. While seated you should fidget, contract/relax your muscles and flex and extend your legs.
Use a lumbar roll
Lumbar rolls help maintain the natural curvature of the back. You can use them both in the car and the office. Contact your Physiotherapist for the correct dimension of lumbar roll suitable for your size.
Get a treadmill desk.
Granted this is not for faint hearts or shallow pockets but walking while working can help you preserve your back in addition to burning calories and lowering your risks of cardiovascular diseases, cancer and Obesity.
Enroll in postural educational Classes and back exercises
Studies have shown that the postural education system is an effective treatment for back pain especially when used in conjunction with exercises. It could also be used as a preventive means of back pain. One good method is the Alexander Technique. Also McKenzie back exercises has been proven to help alleviate the symptoms of Low back pain. These exercises are designed to improve strength and flexibility in the lower back and also help alleviate pain. A qualified Physiotherapist will put you though this different programs.
Nkiru Jibuaku
Jibuaku is a British-trained physiotherapist. She last worked in the UK at Chelsea and Westminster Hospital
