How to Deal with Office Syndrome
In most cities, most people work at offices or at home on computers. Due to the increasing workload, working in front of the computer for a long time has become a common phenomenon in first-class cities. Long-term prolonged sitting also brings many troubles to this group of office workers.
1. Prolonged sitting leads to waist and back pain
Because the body has been in a static state for a long time, coupled with a decrease in exercise, and a tendency to gain weight, such as running exercises, the impact of excessive weight on the knee joints is relatively large. Similarly, the excessive weight in prolonged sitting will also press on the lumbar vertebrae, and the sciatic nerve will be compressed for a long time, leading to the emergence of intervertebral disc protrusions. This really needs to be taken seriously, especially now the problem of waist and back pain among young students is becoming younger.
Prolonged sitting waist and back pain
2. Prolonged sitting leads to cervical spondylosis
Because the time to face the computer is relatively long, it will cause the small joints of the cervical spine to be pressed, the trapezoid and sternocleidomastoid muscles around the cervical spine are too tense, and a large number of muscle knots appear, which can lead to muscle strain, and cervical spondylosis will accompany you. The cervical spondylosis phenomenon encountered in daily life is usually characterized by dizziness, nausea, cervical spine pain, and pain in the muscles around the neck.
Prolonged sitting cervical spondylosis
3. Prolonged sitting leads to weight gain and decline in lower limb strength
We have a long-term sedentary work, and the amount of exercise is reduced, and the muscle reserves are also reduced. In addition, the reasons for working and eating in offices and ordering takeaways, the weight increases, and the basic metabolism is also in a decline. The body's function is in a decline, and the increase in visceral fat is also a big problem. The increase in visceral fat greatly increases the risk of hypertension, hyperlipidemia, cardiovascular disease and other chronic diseases.
Prolonged sitting obesity
Long-term prolonged sitting will also reduce the stimulation of the leg muscles, and the muscles will be in a state of relaxation for a long time, and the muscle contraction frequency will decrease. This also reduces the lymphatic circulation of the body, and the body's waste metabolism is a problem. In addition, the digestive system function declines, leading to decreased appetite, and the body's absorption ability decreases, so chronic diseases are likely to occur.
Human blood circulation
4. Prolonged sitting triggers upper limb posture problems
Long-term sedentary work leads to tension in the chest muscles, and coupled with the lack of exercise in the back, it will lead to the appearance of the upper crossed syndrome, and the rounded shoulder stooped posture affects our personal appearance and affects health.
Upper crossed syndrome
Prolonged sitting will also make the hip flexor muscles in a state of relaxation, leading to the problem of pelvic anterior tilt, and for most women, they mistakenly think this is a plump hip, not realizing that it is a pelvic anterior tilt problem. Until they feel back pain, it is too late.
5. Prolonged sitting triggers male prostate diseases
Because the upper limb weight presses the bladder portion of the prostate, it leads to poor blood circulation, the body's waste is piled up, and the prostate gland is blocked, leading to prostatitis.
Take a look at these problems, which ones you have encountered. What problems are about to face? We can improve these problems through some ways.
1. Through wall squats during the office, improve the problem of lower limb strength. This action is small and simple, stimulating the lower limb muscles through static methods.
Wall squats
2. Adjust the commonly used chairs, try to choose relatively soft seats, and place back cushions and cervical cushions on the backrest to relax the body and adjust the body position, the seat height is adjusted to be parallel to the leg, promoting blood circulation, and the computer and mouse are raised to maintain a straight sitting position, avoiding the appearance of rounded shoulders and stooped posture.
3. Take a break every hour, go to a vacant place, and do some stretching activities, or relax the lower limb muscles, avoid long-term muscle tension, and promote blood circulation.
Stretching
4. Do wall shoulder upward lifts, hands close to the wall and do upward lifting actions, which can help the blood circulation of the cervical part of the neck and relieve the stiffness of the trapezoid muscle. When at home, you can do a plank to strengthen the deep muscles of the lower back, especially the strength of the hip muscles, to protect the waist.
5. In daily diet, accompany some fruits and yogurt to promote the digestive function of the human body, and also accompany slimming meals to reduce excessive intake of high-calorie foods.
Therefore, pay attention to it in daily work and life, do not regret it until you encounter problems, even if it is for work and life, you must ensure your healthy state, because the body is the capital for revolution, and if the body is bad, no one can help you.
I am George, sharing professional fitness knowledge with you. If you have any questions about fitness, welcome to discuss with me.
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