{"id":3244,"date":"2020-05-27T08:00:10","date_gmt":"2020-05-27T15:00:10","guid":{"rendered":"https:\/\/keck.usc.edu\/news\/achy-back-you-may-be-sitting-too-much\/"},"modified":"2023-11-26T08:31:29","modified_gmt":"2023-11-26T16:31:29","slug":"achy-back-you-may-be-sitting-too-much","status":"publish","type":"post","link":"https:\/\/keck.usc.edu\/news\/achy-back-you-may-be-sitting-too-much\/","title":{"rendered":"Achy back? You may be sitting too much"},"content":{"rendered":"\n \n \n\n\n\n\n\n\n\n
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\n\n \n Press Release<\/span>\n\n\n\n<\/div>\n \n \n
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Achy back? You may be sitting too much<\/h1>\n\n\n<\/div>\n \n \n
\n \n May 27, 2020<\/span>\n <\/div>\n \n \n
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Achy back? You may be sitting too much<\/figcaption>\n <\/figure>\n \n \n \n\n<\/div>\n \n\n <\/div><\/div>\n\r\n\r\n\n\n \n \n\n\n\n\n\n\n\n
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You might have heard that sitting is the new smoking. One\u00a0large study<\/a>\u00a0found an association between prolonged sitting and a greater risk of dying from all causes \u2014 even for people who exercised regularly. And Americans today tend to sit a lot. A\u00a0recent study<\/a>\u00a0from the Centers for Disease Control and Prevention found that roughly 25% of adults sit for more than 8 hours a day. This probably isn\u2019t surprising, considering how many of us sit at a desk or work on a computer all day, particularly while working from home.<\/p>\n

It may not come as a surprise that sitting for long periods of time can also take a toll on your back.<\/p>\n

\u201cProlonged sedentary behavior has long been associated with spine pain, including neck, mid-back and low-back symptoms,\u201d says\u00a0Gene Tekmyster, DO<\/a>, a\u00a0spine<\/a>\u00a0specialist at\u00a0Keck Medicine of USC<\/a>\u00a0and an assistant professor of clinical orthopaedic surgery at the Keck School of Medicine at USC. \u201cPeople who spend more than 7 hours a day of sitting also have lower mobility in their spine, which can lead to discomfort and weakness in the lower back muscles.\u201d<\/p>\n

So what should you do if you spend most of your day sitting? These 4 tips can help reduce your risk for developing back pain.<\/p>\n

1. Try not to slouch<\/h3>\n

Your parents may have told you to \u201csit up straight,\u201d and that was good advice.<\/p>\n

\u201cThe mechanics of sitting increases muscle stiffness and pressure on the discs of the spine, particularly in the lower back,\u201d Tekmyster explains. \u201cSlouching can cause undue stress to the ligaments of the spine, which can lead to abnormal forces in the lumbar joints and discs, causing pain.\u201d<\/p>\n

The longer you spend in a seated position, the greater the chance you have of slouching, which can cause stiffness in the hips, he adds.<\/p>\n

When you\u2019re sitting, instead of curving your spine into a \u201cC\u201d shape, it\u2019s best to keep your back straight for proper sitting posture.<\/p>\n

\u201cThe ideal position is to maintain 90 degrees of hip flexion, so your upper legs are at a 90-degree angle to your body, and your back straight,\u201d Tekmyster says. \u201cThis is difficult to do for long periods of time, but investing in an ergonomic chair and proper posture can help.\u201d<\/p>\n

Also, if your feet don\u2019t rest on the floor, use a stool or a\u00a0stack of books<\/a>. It\u2019s also important to make sure your work surface is at a comfortable height.<\/p>\n

2. Watch the clock<\/h3>\n

The amount of time you spend sitting is just as important as posture, according to Tekmyster.<\/p>\n

\u201cWhile you may feel comfortable in your chair, staying in the same position for long periods is not optimal,\u201d he says. \u201cVarying your posture by occasionally standing and moving around for at least a few minutes each hour is paramount. Setting an alarm every hour can help you to remember to move.\u201d<\/p>\n

3. Switch things up<\/h3>\n

If you or your company can invest in a sit-stand desk, you\u2019ll be able to change your position without stopping work. \u201cUsing a sit-stand desk is a great way not only to\u00a0minimize back pain<\/a>\u00a0but also to boost productivity and burn up to 30% more calories throughout the day,\u201d Tekmyster says.<\/p>\n

Don\u2019t have a sit-stand desk? It\u2019s okay to improvise.<\/p>\n

\u201cYou can use a counter, or you can stack books to make your workstation higher for a period of time,\u201d he adds.<\/p>\n

4. Strengthen your muscles<\/h3>\n

Even though exercise alone may not be enough to make up for an otherwise sedentary lifestyle, exercise can strengthen support muscles, which can prevent\u00a0back pain<\/a>\u00a0caused by sitting.<\/p>\n

Tekmyster recommends exercising regularly while incorporating a core strengthening and pelvic stability routine.<\/p>\n

\u201cThis includes stretching the muscles that often become tight or are not used during sitting, such as the abdominals, glutes and hamstrings,\u201d he says.<\/p>\n

5. Don\u2019t go overboard<\/h3>\n

It\u2019s not necessary to cut out sitting all together, which could actually be detrimental as well.<\/p>\n

\u201cRemember that varying postures is best for your back and neck, so don\u2019t go to the opposite extreme and never sit,\u201d Tekmyster says. \u201cMixing sitting, standing and movement throughout your day is the best way you can keep your spine safe and keep your body healthy.\u201d<\/p>\n

\u2014 by Tina Donvito<\/em><\/p>\n

Are you experiencing back pain? Our\u00a0spine<\/a>\u00a0experts can help. If you are in the Los Angeles area, request an\u00a0appointment<\/a>\u00a0or call (800) USC-CARE (800-872-2273<\/a>).<\/p>\n\n\n\n<\/div>\n <\/div>\n\n\n <\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":168,"featured_media":3245,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"advgb_blocks_editor_width":"","advgb_blocks_columns_visual_guide":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[6],"tags":[57],"class_list":["post-3244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-press-release","tag-recent"],"acf":[],"yoast_head":"\nAchy back? 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