Prevent tensions at office workstations with dynamic sitting

You think, an ergonomic working station is enough to prevent tensions and pain in the neck, shoulder and back? You are clearly mistaken. Tensions and pain often are caused by static sitting. Remaining motionless on the office chair for hours leads to a muscular dysbalance. Often, tensions and complaints in the back are the result. Further consequences of static sitting can be tiredness, concentration difficulties and simply discomfort.

Static sitting is unhealthy

For generations, in schools sitting still is demanded. Later on, it becomes routine in everday working life. With consequences.

• Rigid sitting leads to a heavy strain of the muscles in the back. Also, the fascia structure sticks together.
• Due to the lack of movement, the muscles sagg. This leads to a poor blood circulation and in consequence a poor oxygen supply of the body.
• Static sitting strongly and unilaterally strains the intervertebral discs.
• The monotonous working posture may cause concentration problems, exhaustion, irritability and discomfort.
• Due to sitting for hours, the abdominal muscles loose tension. This may lead to a restriction of the digestive organs.
• Constant sitting favors lack of exercise.
• Due to a poor posture at the working place, postural defects might arise.

These facts speak for themselves. A counter measure to rigid sitting at the office chair is active sitting.

Advantages of dynamic sitting

Dynamic sitting simply is active sitting. Changing the sitting position several times combined with standing up and walking around frequently as well as stretching creates a variety of movements which counteracts static sitting.

Due to dynamic sitting

• muscles and intervertebral discs are loaded and relieved.
• the musculatur is sufficiently supplied with blood.
• the nutrient supply of muscles and intervertebral discs is supported.
• the performance increases, since the brain is better supplied with blood.
• the change of tension and relaxation of the muscles leads to a natural strengthening of the core muscles.
• the metabolism is stimulated.
• the pressure load on the tissue is diminished.
• an awareness for sitting behavior is created.

Hints for dynamic sitting

Organize your office working day as follows: 60 % active sitting, 30 % working while standing and 10 % walking around. This is just a suggestion, try to find what suits you best, but

• change your body posture at least four times per hour. This activates your back musculature.
• regularly change between different sitting positions (forward, backward, upright).
• support dynamic sitting with stretching occassionally.

Combinded with an ergonomic working place (desk adjustable in height, office chair adjustable in sitting height and in backrest) as well as the proper positioning of the monitor and the keyboard you effectively prevent from complaints in the musculature, the fascial structure, tiredness and concentration problems.

Image Source: @deathtothestockphoto

This post is also available in / Diesen Beitrag gibt es auch in: German