Recommendations for Sitting

We have talked about postures and how they can affect your spine health. In normal spines, however, we will tolerate about 50 minutes of sitting before our discs start to deform in a negative way. Here is what I recommend:

– Do not sit longer than 30 minutes without getting up at least to stand and unload from the seated position.

– If you do have to sit longer than 50 minutes then get up and do 10 backward bends and resume sitting. One study that shows this will reduce the deformation of the disc caused by sitting. Another study showed re-hydration of the disc with this simple exercise.

References:

Leivseth, G., & Drerup, B. (1997). Spinal Shrinkage During Work in a Sitting Posture Compared to Work in a Standing Posture. Clinical Biomechanics. Vol.12, pp. 409-418.

Magnusson, M., & Pope, M.H. (1996). Body height changes with hyperextension. Clinical Biomechanics. Vol.11, pp. 236-238.

Magnusson, M.L., Aleksiev, A.R., Spratt, K.F., Lakes, R.S., & Pope, M.H. (1996). Hyperextension and Spine Height Changes. Spine. Vol. 21, pp. 2670-2675.

Author
Michael C. Geraci Jr.

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