Sedentary work is often considered more prestigious than physical work. But doctors warn that by spending 8 hours a day in front of a computer screen, we can seriously harm our health. This is especially relevant with the arrival of autumn, when after active summer entertainment and holidays people return to a less healthy routine: they spend more time sitting at their desk, walk and exercise less. How do you avoid pain and feel better?

Why is pain felt?

Sitting in one position means the muscles have to use energy trying to hold a static position. In doing this work, the muscles release an organic by-product called lactic acid. It's produced in the muscles during intense physical exertion, when the body can no longer keep up with supplying the muscles with oxygen. Normally, during movement, lactic acid is broken down thanks to blood circulation: this is done by the muscles, which contract as the body moves more actively.

When sitting at a desk for a long time, the breaking-down action isn't done well: the muscles are tense but don't contract enough to effectively push the lactic acid into the blood system. This substance accumulates, the joints become stiffer and rigid, and body pains intensify. For this reason, when doing sedentary work the back, shoulder girdle and neck suffer especially.

How do you avoid body pains?

• Good posture. When sitting at a desk, the legs should be bent at about a 90–100 degree angle (if bent too much, circulation can be disrupted and the legs can start to go numb). The back should be pressed against the chair and the head in a neutral position. The screen should be an arm's length away from your eyes.
• Set the height of the computer monitor correctly. Position the monitor screen directly in front of you, with the centre at nose level. If the monitor is too low, you'll have to look down: neck tension will increase. Working with a laptop? In that case specialists recommend getting a second monitor.
• Take breaks. Don't forget to rest your eyes and body! It's recommended to take a 10-minute break roughly every hour: step away from your workplace and exercise your legs.
• Walk more. A soft office chair may seem comfortable at first glance, but it tires your body considerably! The longer you sit, the harder it is to hold correct posture and the more muscle tension troubles you. Try to walk actively for at least 1.5–2 hours every day. You can also try an alternative – an ergonomic standing desk whose height can be adjusted. At such a desk you can work sitting, half-sitting and standing.
• Try the advantages of physiotherapy. Physiotherapy, or treatment through movement, is an excellent solution for fighting entrenched body pains and maintaining good physical condition. According to specialists, individually chosen physiotherapy exercises are one of the most effective solutions for people doing sedentary work.

A passive lifestyle has negative consequences for our posture and general physical wellbeing. It's high time to change that! Get a consultation with experienced physiotherapist Diana Normantienė – we'll be waiting for you at AND klinika.