“Sitting. It’s the new smoking.” You’ve
heard this claim. Apple Country Chiropractic sees the effects of sitting in our
Williamson chiropractic practice in the form of back pain, neck pain
and related issues. Let us 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 stated that 300 news articles mention this claim! (1) Harsh or not, it does highlight
the concern that
sitting a lot isn’t healthy for anyone. 25% of adults including Williamson
chiropractic patients and adults sit more than 8 hours daily.
Older adults are said to sit for even more time.
(2) Apple Country Chiropractic knows we all sit. We are not
shaming you! We’re with you!
THE STATE OF NSCLBP in SEDENTARY WORKERS
Sitting is what we do. Researchers tell us
that the activity level of low back pain suffers is low. Of 300 patients, 32.5% lead sedentary
lives, 48.5% had underactive lifestyles, and 68.3% of them didn’t do any activity to boost muscle strength
or flexibility. (3) Continued sitting posed a risk for
all-cause mortality unrelated to physical
activity even if it is of moderate to vigorous effort. The best
suggestion is to reduce the quantity of sitting
not just increase physical activity levels. (4) Apple Country Chiropractic encourages
WHAT CAN WE DO? EXERCISE (AND A BONUS: RESPIRATION
One author opined the challenge
of the “exercise to buffer sitting’s effect” suggestion as an
“inconvenient truth”: a few weekly visits to the gym
can’t really wipe away a lifetime of sitting. He
also contended 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, especially
for low back pain sufferers? Dynamic strengthening exercises – those that focus
on core and global stabilization plus endurance in stabilizing
musculature – showed better improvement in pain relief and better
function particularly in the lumbar multifidus and transversus
abdominus which are two muscles that low back pain bothers.
(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 proved more effective and lasted
for 12 weeks. (7) An advantage to lumbar segmental stabilization
exercise is that it activated the deep muscles and enhanced
respiratory function and pressure in chronic low back pain patient who had
segmental instability. (8) Respiration is a big deal! Another study
showed 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 Apple Country Chiropractic
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 irritates us sitting folks.
Schedule you Williamson chiropractic appointment
with Apple Country Chiropractic today. If “sitting is the new smoking” issue defines
you and back pain complicates it, Williamson
chiropractic care is for you…in addition to trying not to sit that much and exercising a bit