Dynamic sitting – How to prevent from tensions at the office desk

You think, an ergonomic working place will do to prevent from tensions and pain in the neck-, shoulder- and back-area? You’re wrong! Very often, tensions and pain arise due to static sitting. Sitting nearly motionless on your chair leads to a muscular imbalance. The results: tensions and back-pain. Further consequences might be tiredness, concentration problems and simply discomfort.

Static sitting is unhealthy

For generations, children had to sit still at school. In the office it becomes routine. But, this behavior clearly has an impact.

• Sitting nearly motionless leads to a severe strain of the muscles in the back, the fascia stick together.
• The lack of exercise leads to a loss of muscle tone. This results in a poor blood circulation and oxygen supply of the body.
• Static sitting leads to a strong and one-sided strain of the intervertebral discs.
• The monotonous posture may lead to concentration problems, exhaustion, irritability and discomfort.
• Due to very long sitting the musculature in the abdomen weakens. This may lead to a narrowing of the digestive organs.
• Chronic sitting favors the lack of exercise of the Western culture.
• Due to malposition at the working place postural defects might arise.

These facts speak for themselves. But, there is a countermeasure – dynamic sitting!

Advantages of dynamic sitting

Dynamic sitting is active sitting: changing the sitting position and getting up for several times, walking around and do some stretching. This leads to a diversity of movement which counteracts static sitting.

Dynamic sitting

• leads to a change in load and relaxation of the intervertebral discs.
• supports nutrient supply of the musculature and intervertebral discs.
• sufficiently supplies the musculature with blood.
• leads to a change of tension and relaxation of the musculature. This naturally strengthens the muscles in the torso.
• creates an awareness for sitting behavior.
• improves performance, since the brain has a better blood supply.
• stimulates metabolism.
• decreases pressure on the tissue.

Hints for dynamic sitting

• Organize your office day as follows: 60 % active sitting, 30 % working in standing position and 10 % walking around. This is just a guideline, try to find the solution best for you.
• Change at least every 15 minutes your body posture. This activates the muscles in your back.
• Regularly change between forward, upright and posterior sitting position.
• Support dynamic sitting with stretching exercises.

Combined with an ergonomic working place with a height-adjustable desk, a chair with adjustable sitting height and backrest as well as the proper positioning of your monitor, this effectively prevents from complaints in the muscular-skeletal system, the fascial tissue, tiredness and concentration disturbances.

Imagesource: @Depositphotos