In this age of constant connectedness and digital everything, many of us spend the bulk of our days sitting down and staring at laptops and phones. This fact only increased during the pandemic, as the world transitioned to a work-from-home setup that saw us living and working in the same space, tethered to our devices. While working from home brings convenience and freedom, it can also be a literal pain in the neck.
“If you sit for an extended period of time, you’ll most likely develop terrible posture,” says Dr. Gbolahan Okubadejo, a spinal and orthopedic surgeon at the New York-area综合脊柱护理研究所. He notes that poor posture, like slumping in your chair, often leads to chronic back, shoulder and neck pain, as well as poor circulation.
The effects of prolonged sitting can be scarier than aches and pains — it can also lead to the formation of a blood clot in a vein, which is called deep vein thrombosis, says Okubadejo. “Sitting for too long can also increase your risk of chronic health problems such as some cancers, diabetes and heart disease.Sitting is more dangerous than smokingOkubadejo博士警告说，坐太久可能会慢慢杀死您。” Okubadejo博士说。您也可能会增加体重，并在肌肉中失去力量，尤其是臀部和腿部。足以让您想站起来并四处走动。
HOW TO AVOID SITTING SO MUCH
Fortunately, it’s not all doom and gloom. Dr. Okubadejo provides some tips to reduce your sedentary time and keep you moving throughout the day.
- Stand up or walk around while you are talking on the phone.
- Get up from your desk once every 30 minutes and walk or move for 5–10 minutes before sitting back down.
- Take the stairs而不是尽可能地进行电梯。爬楼梯是一项伟大的承重活动，使您的心脏，肌肉和骨骼受益。
- Don’t loop around the parking lot until you find the best spot. Park farther away from where you are going so you can walk longer distances.
- 考虑购买常规工作站，并在工作时坐下和站立之间分配时间。
如何缓解工作中的工作痛苦
尽管您做出了最大的努力，但很难完全避免那些工作的痛苦。杰西卡·马祖科（Jessica Mazzucco），位于纽约的认证健身教练，也是The Glute Recruit, breaks down five common ailments with advice on how to relieve each.
Shoulders:Mazzucco说：“坐在计算机上数小时后，肩膀会变得僵硬。”“简单的站立肩部伸展可以帮助减轻一些僵硬并帮助张力。”站直，左臂穿过胸部，用右手握住15秒钟。尽可能多次用右臂穿过胸部。
手腕：“Excessive typing can cause the wrists to cramp up,” says Mazzucco. Position your right hand in front of you with your fingers spread wide and your palm facing forward. Bend your wrist down, so your fingers are pointing toward the ground. Take your left hand and pull your right-hand fingers toward your chest. Maintain this stretch for 15 seconds, and then repeat with your left hand.
脖子：Mazzucco说：“颈部卷可以轻松有效，可以松开颈部肌肉。”从倾斜到右侧的头开始，然后向前和向左滚动头。向右重复。对每一侧或颈部张力减轻五卷。
Lower Back:If your lower back is tight from all that sitting, try this: “Sit on the floor with your legs in front of you and your back straight and shoulders back. Cross your right leg over your left with your right knee bent upward. Place your left hand/arm on the outside of your right leg and twist your upper body to the right. Hold this position for 15 seconds, and then repeat to the left side.”
全身：“The child’s pose stretch is a versatile exercise that stretches not only the back, but the thighs, shoulders and hips,” says Mazzucco. Kneel on the floor with your butt touching the back of your calves and your legs pressed together or spread apart in a V. Lean all the way forward with your arms outstretched so your abdomen lays across the top of your thighs. Inhale through your nose for five seconds and exhale through your mouth for another five. Repeat this breathing pattern in child’s pose for one minute.
To become more active, try setting a simple goal to increase (and track) your daily steps. Go to“Plans” in the MyFitnessPal app和choose a 28-day step plan to learn tips to boost your activity.
