Most harmful to the spine is sit. It seems incredible, but it is a fact while sitting spine is loaded with more than when we stand! Moreover, an increased load when sitting - it's not so bad. Worse when we sit for long periods in the most harmful for the spine posture - leaning forward.
It is in such an awkward position edge vertebrae closer together with each other and pinch the inter-vertebral disc. In principle, the cartilage of the inter vertebral disc has an excellent elasticity, which allows it to resist compression. But it is worth considering that the seat pressure force on the outer edge of the disk increases on average by 11 times! And if you're still after a sedentary work come home and continue to sit, then the load is enormous!
Now let's look at why the seat hog spine than standing position. The explanation is simple, it turns out, when our body is located vertically it supports not only the skeleton as a whole, but also a large amount of muscle. Load "sprayed" all over the body and the spine from becoming "easier". But when a person sits, the muscular system of the body relaxes and the weight of the body rests on the spine, and more specifically on the spine. Therefore, there is a lot of injuries during prolonged sitting.
Now find out how much pressure as a percentage of the standing position is on the intervertebral discs:
If you lie on your back - 25% (of course, the smallest);
If you lie on your side - 75%;
If you just stand - 100% (that's what we took as a starting point);
if you stand while forward-inclined - 150% (load starts to rise dangerously);
if you stand with tilt forward and at the same time in the hands of any weight - 220% (dangerous for the spine!)
if you sit - 140% (as we said, the load is greater than if you are standing);
if you are sitting, and thus there is a forward bend - 185%;
if you sit forward lean and at your fingertips any weight - 275% (the biggest load on the spine!)
From the entire above have to do some very important findings that relate to some form of exercise.
01. Most attention should be paid to the implementation of traction rod bent to the belt, because the starting position is very dangerous for the health of your spine. When exercising rounds the back, it immediately increases the load on the spine at times! Remember, between the femur and the spine has to be exactly the right angle!
02. Imagine that you want to make the climb to the biceps with dumbbells sitting. How should I start this exercise? Bend down and pick up a dumbbell lying on the floor? Do so in any case it is impossible! Initially sit as comfortable as possible, sit on the sloping back and ask your partner to submit your dumbbells.
Perhaps you did not know, but the spinal discs have a powerful hidden potential of self-correction. If you injure a disc, then it is restored, the main thing to be able to exclude the impact of hurt him.
If you sit for long periods in one place here are a few tips that will help keep the spine in good order:
You can sit still no more than 20 minutes, and then be sure to get up and make a break for at least 10 seconds.
At the time, until you sit permanently change the position of the legs: it reduces the feet side by side, on the contrary, spread, drag your feet forward or backward.
Be sure to sit properly: it is necessary to sit on the edge of the chair so that your knees are bent at a right angle, and the back was perfectly straightened.
Protect your back!
