Sitting all day at work is dangerous to your health. You probably know this, but you may not know the extent of the risks. In this blog post, we will discuss the dangers of excessive sitting and how you can stay healthy and avoid these risks!
When you sit for long periods of time, it can have a negative impact on your health. Sitting for prolonged periods has been linked to obesity, heart disease, and cancer. If you have a sedentary job, it’s important to take steps to reduce your risks.
Common Injuries Caused by Prolonged Sitting:
- Back problems
- Neck pain
- Shoulder or wrist pain
- Carpal tunnel syndrome
- Weakened glute muscles
Sitting give you a weak behind:
Sitting all day can lead to weak glutes, which are the muscles that make up your butt. Weak glutes can cause pain in your lower back, hips, and knees. To avoid this, try to stand up and move around every 20 minutes or so. You can also do butt-strengthening exercises like squats and lunges or making an effort to walk up and down stairs. By taking these measures, you can keep your glutes strong and avoid pain in other areas of your body!
How to Deal with pains from too much sitting
If you have back pain, applying heat to the affected area can help. You can use a heating pad, take a hot bath, or use a warm compress. Do this for 15-20 minutes at a time. You can do this several times a day as needed. Be sure not to overdo it, as too much heat can actually make your pain worse.
Some great stretches include the pelvic tilt, which involves tilting your pelvis forward and arching your back. Another is the cat-cow stretch, which involves arching and then rounding your back. Do these stretches several times a day to help ease your pain.
How to Deal with Carpal Tunnel Syndrome
- Take breaks often and stretch your wrists
- You can also wear a wrist brace at night to keep your wrists in a neutral position
- Avoid repetitive motions as much as possible
- Invest in a vertical mouse or a wrist pad to ensure your forearms are flat
- Ice your wrists for 15 minutes several times a day
- Talk to your doctor about medication
How to Avoid Injuries from Excessive Sitting
- Get up and move around every 20 minutes or so
- Invest in an ergonomic chair and sit-stand desk if possible
- Take breaks to walk around
- Stretch your muscles regularly
Ensure Correct Posture for Using a Computer
- Sit up straight
- Keep your feet flat on the floor
- Don’t slouch
- Use a footrest if necessary
- Adjust your chair height so your thighs are parallel to the floor
- Your elbows should be at a 90 degree angle when typing
- Position your computer screen so it’s at eye level
Bonus Tip: Use Your Free Time Wisely!
Another way to reduce your sitting time is to get regular exercise outside of work. This can be something as simple as going for a walk or jog a few times a week. Finally, try to eat healthy and drink enough water because that’s the best thing you can do for your health overall. If you’re spending an excessive amount of time sitting, you want to be sure you’re not consuming more calories than you can burn to maintain your weight.
By following these tips, you can stay healthy and avoid the risks associated with excessive sitting!
This Post Is Part Of A Series: 101 Toolbox Topic Ideas For The Construction Industry
Do you struggle to come up with toolbox talk ideas each week to discuss with your workers? Fear no more, Work Safety QLD is here to the rescue with 101 Free Toolbox Talk Ideas for the Construction Industry.
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