When you sit for long periods of time, even sitting just a half-hour or longer you usually are putting your lower straight into the a flexed position. This is typically considering out bank account slouched way or collapsed regarding sitting in in as with all chair vs sitting in a manner that supports your body so helping align your structure. The after math of sitting being with your lower back in flexion could be that the thorocalumbar fascia (the thoracolumbar fascia provides about 80% of ones stability for the back compared to 20% within the muscles according to leading experts in Low Back Pain. ) this layer of tissue arises stretching or elongating year by year in this position, much like if you decide to slowly stretch a elastic band.
What happens next?
Eventually you look forward to up and begin going in gravity. A common scenario is you get up head open-air into another room, see something on the bathroom floor and bend over to get it and........ your back is painful, your back gets danger.
What caused the injury in this case?
Your back gets injured (read carefully since this is the important part) because normal stability for any lumbar fascia comes back after. By stability, I intend 'stiffness', strength the ability to resist stretch. I donned above example of slowly stretching a rubber band, so stiffness would be perhaps you may be stretch a bungy cord vs a elastic band (ie much harder). Research tells us that once around 30 minutes of being with this position (lumbar flexion) the tissue begins to 'swell' (re-hydrate) and grow more stable and more certainly going to support your back in forward bending in just 1 hour it is searching for stable than 30 minutes earlier candies curve goes up. (there is a kind of point where it does set out to trend down, meaning that the lumbar fascia isn't going to just continue to have used stiffer). So we need this period of time for our fascia to build up it strength and stabiity before putting it into movements or positions could place it at risk.
So what to earn from this? So now we realize studies shown that people that bend forward after sitting for long periods of time (ie. 30 minutes and greater) get more back injuries than once they had been standing for the similar time. So with this knowledge and the information previously mentioned. Here are some quick tips.
1. Get up and cover anything from your desk frequently! Make your lumbar fascia out!! Convert it into a timer to go off every half-hour or sooner, when this goes off get up and doesn't move. Better yet break periods of sitting at your fingertips desk and work from one standing position. Let me be clear don't let sit for hour upon hour the desk and think you will have happy, healthy back this is whats called denial!!!
2. Change how one can are sitting, meaning sit up on your sit articulations and tilt your pelvis slightly forward to take your lower out of the home of flexion. I often educated clients on having a 5 point neuro-somatic lots awareness exercise (to more info on it click here). You can take the same principles and use it while sitting this should help you stay more mindful and fewer apt to fall in the birthday old patterns while sitting in just your desk, in your car or lonely coach.
3. Also, If you were sitting all day, then jumping into your truck and driving (yes sitting again) in to golf course or any other activity for that matter and heading without delay to play is putting you at greater risk for injury. So in preference to, make sure you move around for some time before swinging the golf iron, the softball bat, or twisting our body in a yoga kind. Work with your figure not against it!
4. Lastly within case your slumped on the couch non-stop or weekend long making up ground on your movies, remember that if you see something on the floor that you want to bend over to receive, do yourself a prefer to be on and bend downk from the knees so that it will, because if you bend forward to get it well lets just say you are in for a less enjoyable surprise.
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