“Sitting. It’s the new smoking.” You have surely
heard this claim. Paramus Medical & Sports Rehabilitation Center sees the effects of sitting in our
Paramus chiropractic practice in the form of back pain, neck pain
and related issues. Let’s look at
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 found that 300 news articles mention this claim! (1) Glaring or not, it does call attention to the concern that
sitting a lot is not healthy for anyone. 25% of adults Paramus
chiropractic patients and adults included sit more than 8 hours daily.
Older adults are said to sit even more.
(2) Paramus Medical & Sports Rehabilitation Center 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 did
not do any activity to boost muscle strength
or flexibility. (3) Continued sitting created a risk for
all-cause mortality separate from physical
activity even if it is of moderate to vigorous effort. The best
suggestion is to decrease the quantity of sitting
not just boost physical activity levels. (4) Paramus Medical & Sports Rehabilitation Center supports
WHAT CAN WE DO? EXERCISE (AND A BONUS: RESPIRATION
One author opined the conundrum
of the “exercise to buffer sitting’s effect” suggestion as an
“inconvenient truth”: a few weekly trips to the fitness center
isn’t able to really wipe away a lifetime of sitting. He
also shared that fixing the sitting issue by standing has its
own issues (beyond its being uncomfortable!) like varicose
veins and foot pain. (5) So what then, particularly
for low back pain sufferers? Dynamic strengthening exercises – those that focus
on core and global stabilization as well as endurance in stabilizing
musculature – showed better improvement in pain relief and better
function especially in the lumbar multifidus and transversus
abdominus which are 2 muscles that low back pain affects.
(6) More specifically, a 20-week lumbar stabilization exercise
and muscle strengthening exercise program decreased low back pain
and functional disability in sedentary workers. A lumbar stabilization exercise
program was more helpful and persisted
for 12 weeks. (7) A bonus 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 experienced
segmental instability. (8) Respiration is important! Another study
demonstrated that forced breathing exercise therapy effectively improved
trunk stability and daily living activities in chronic low back pain patients, especially
for those with chronic lumbago in whom these exercises decreased
pain. (9) Exercise helps! It isn’t
everything for us sedentary folks, but exercise is a part of the solution.
CONTACT Paramus Medical & Sports Rehabilitation Center
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 bothers us sitting folks.
Schedule you Paramus chiropractic appointment
with Paramus Medical & Sports Rehabilitation Center today. If “sitting is the new smoking” issue defines
you and back pain makes matters worse, Paramus
chiropractic care is for you…in addition to striving
to not sit so much and exercising a little