“Sitting. It’s the new smoking.” You have surely
heard this claim. Amelia Chiropractic Clinic sees the effects of sitting in our
Fernandina Beach chiropractic practice in the form of back pain, neck pain
and related issues. Let’s explore
sitting and being sedentary workers and what our options might be.
SITTING COMPARISON TO SMOKING
Is the sitting and smoking a little harsh?
Maybe. One medical report stated that 300 news articles allude
to this claim! (1) Glaring or not, it does draw attention to the issue that
sitting a lot is not healthy for anyone. 25% of adults including Fernandina Beach
chiropractic patients and adults sit more than 8 hours a day.
Older adults are said to sit even more.
(2) Amelia Chiropractic Clinic realizes we all sit. We are not
shaming you! We are with you!
THE STATE OF NSCLBP in SEDENTARY WORKERS
Sitting is what we do. Researchers report to us
that low back pain
sufferers’ activity levels are low. Of 300 patients, 32.5% lead sedentary
lives, 48.5% had underactive lifestyles, and 68.3% of them didn’t do any activity to increase muscle strength
or flexibility. (3) Continued sitting created a risk for
all-cause mortality independent of physical
activity even if it’s of moderate to vigorous effort. The best
suggestion is to reduce the quantity of sitting
not just increase physical activity levels. (4) Amelia Chiropractic Clinic encourages
WHAT CAN WE DO? EXERCISE (AND A BONUS: RESPIRATION
One author opined the challenge
of the “exercise to buffer sitting’s effect” implication as an
“inconvenient truth”: a few weekly visits to the gym
can’t really wipe away a lifetime of sitting. He
also contended that fixing the sitting issue by standing has its
own issues (beyond its being uncomfortable!) like foot pain and varicose veins. (5) So what then, especially
for low back pain sufferers? Dynamic strengthening exercises – those that concentrate
on core and global stabilization as well as endurance in stabilizing
musculature – showed better improvement in pain relief and better
function particularly in the lumbar multifidus and transversus
abdominus which are two muscles that low back pain bothers.
(6) More precisely, a 20-week lumbar stabilization exercise
and muscle strengthening exercise program reduced low back pain
and functional disability in sedentary workers. A lumbar stabilization exercise
program was more effective and lasted
for 12 weeks. (7) An advantage to lumbar segmental stabilization
exercise is that it activated the deep muscles and boosted
respiratory function and pressure in chronic low back pain patient who had
segmental instability. (8) Respiration is important! Another study
showed that forced breathing exercise therapy effectively improved
trunk stability and daily living activities in chronic low back pain patients, particularly
for those with chronic lumbago in whom these exercises reduced
pain. (9) Exercise works! It isn’t
everything for us sedentary folks, but exercise is a piece
of the puzzle.
CONTACT Amelia Chiropractic Clinic
Listen to this PODCAST
with Dr. Shawn Nelson on The Back Doctors Podcast about The
Cox® Technic System of Spinal Pain Management’s role in back pain
management to help a runner re-gain his stride despite his facet syndrome back
pain condition that irritates us sitting folks.
Schedule you Fernandina Beach chiropractic appointment
with Amelia Chiropractic Clinic today. If “sitting is the new smoking” issue defines
you and back pain makes matters worse, Fernandina Beach
chiropractic care is for you…together with striving
to not sit that much and exercising a little