Fix Your Sitting Posture To Stop Back and Neck Pain | Effect on Your Discs
Вставка
- Опубліковано 30 тра 2024
- What's the best sitting position to reduce back pain and neck pain? What's the best chair if you are sitting for a long time in an office chair, or when studying? Here are my tips about the best and the worst sitting postures, backed by research.
CHAPTERS
00:00 Anatomy of sitting positions
02:49 Do you need back support?
03:10 Best seat height and neck support
04:40 Best sitting positions for your back
05:43 Sitting positions demonstration
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TRANSCRIPT
How to sit with lower back pain? Sitting has been one of the biggest issues in my personal journey of chronic lower back pain, and so this is something that I can relate to personally. We're gonna talk about the best chair or best seats. Then we'll talk about preferable body positions versus less preferable body positions.
I'll share my personal story, then we'll talk about the best thing you can do. My goal today, as always, is to give you the most valuable information for you to help you in your life. So here we go. There is fluid in our discs, and the fluid can come into the disc, and the disc gets more plump and it, it kind of gets pressed out of the disc through pressure, and the disc becomes less functional.
This happens all day, every day. If you drive to work, you can set your rear view mirror in your car at a certain point and mark that point. When you're driving home from work, check that marker in the mirror and you'll see that you're a little bit shorter, eight, nine hours later in the day. And that's because the fluid in your discs has come out of the disc.
Fluid comes in, fluid goes out. It's the ebb and flow. What they found in the research is this depends on your body position, and there were some really interesting findings. They used differential fluid that they injected into some volunteers discs, and they found that there were different pressures on the disc depending on what body position you're in and also load.
So they used standing as 100% of pressure, and you can see the pressure goes up if you lean forward, it goes up a lot more if you lean forward with a weight in your. It goes down if you are laying down, so 75% laying on your side and 25% if you're laying on your back. Well, if we look at sitting 140%. Of the pressure on your disc compared with standing, you can see if you lean forward, it goes up to 185% with a weight in your hand.
275% sitting is not very good for our discs. I found this to be really interesting. Somebody took this study further by the name of Kramer. He found the point at which discs hydrate, and the point at which the pressure increases so much that the discs are getting dehydrated, and he drew. And so you can see that sitting normal good posture is on the side of the scale where our discs are becoming less hydrated.
If we look on the left side of the line where the body positions that are hydrating, the disc, that includes standing, so that's pretty cool. Walking would be over on this side and other healthy activities. I just want you to take into account that despite everything I say today, the underlying theme is that sitting.
Very good for us. It's not ideal for our desks, but ultimately we want to get up and move around more and be more mobile as a species, as as a human species. The first thing we're gonna be talking about is back support or no. A backrest is not necessary, but I don't recommend no backrest if you're gonna be sitting all day for long stretches of time.
That is a recipe for creating chronic tension in certain muscles. I, I say have a backrest available, but don't use it all the time. That's my recommendation there. The next question will be high or low. Is it better to have a tall seat with open hips, an open hip angle, or a low seat with more of a closed hip flexed angle?
This is a matter of preference. Having a stool that with an adjustable height or even an office chair with an adjustable. Is a great option. Lean back or upright tuning back does cause problems with the head and neck position, which goes down the chain. You would have to tilt your head forward if you're leaning far back, and I don't recommend that.
I do recommend more of an upright seating position, and if you need a break from sitting upright, then take a rest. But these are short term. And there is no chair, I believe that can be indefinitely comfortable and be good for the body. It's the variety and the ability to move and change position that the body likes.
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Thanks for watching the video Fix Your Sitting Posture To Stop Back and Neck Pain
Do you have any tips or tricks for sitting? Please share!
Avoid sitting, try do all your daily work standing with some movements, drinking morning coffee standing, ……….the negative side is people think you are crazy 😂👍🏻
Problem is almost every job requires sitting so its impossible to avoid sitting in this age. I also worsened my back due to excessive sitting. I can move fine and do anything except sitting ...
Thank you for all you do Dr. Ryan. Great information. My ADD serves me well at work because I constantly feel the need to get up and walk around the office at least once an hour. I will now embrace this instead of trying to "fix" it.
Love it, Shane! Way to turn a “weakness” into a strength 🙌
YES 💪
I personally would not like a kneeling position or a kneeling chair because i have a patellar tracking problem. And i actually took a continuing education course for rehab license that said there was an evidence based study that concluded that the leaned back sitting posture like the astronauts use produced less strain than other postures and cushions and positions with the computer screen raised to a suitable height, of course. They stated that an expensive and trendy standing desk was not preferable to this leaned back position in terms of existing back pain and disc hydration. This got me to thinking how a rocking chair is pain relieving, in my opinion...it is movement, support, possibly disc hydration depending on how you use it. I like a bentwood rocker that goes way back. Too bad they went out of style. I try out office chairs I find at the thrift store and have a selection of 4 and they must have high arm rest adjustment for me to avoid tense shoulders and neck after several hours. It is hard to find one that does not tilt to one side due to being worn out. And there are some out there where the knees are lower than the hips due to the inherent slant of the seat---uncomfortable in my opinion. As are too big chairs, too wide, or stationary...doesn't work for me. The kneeling bench they were selling a few decades ago was the worst...pain from the pressure on the knees and leg bones.
Thanks for sharing @C.D. Price! You're right that a patellar tracking issue would make kneeling uncomfortable. Interestingly, the muscle imbalances underlying a patellar tracking disorder are the same pattern of imbalances underlying chronic lower back pain. So addressing those imbalances should help both conditions. I really appreciate you sharing your tips and experiences with chairs, thank you!
Please, which kramer's paper did you talk about?
Great video! 👏
Thanks love ;)
Thanks!
can you link the box and pillow that you sit on?
Is flexion always wrong doc? Like slouching for sometime? Do you sit upright all the time?
Thank you for this video/topic, it's greatly appreciated!!!
Hello,
Thank you so much for watching! I am glad you enjoyed the video.
Thanks a lot. Will try out the box and prayer chair 👍
Hi there, Stefan.
Thank you so much for watching!
Wow, very good information, thank you
Thank you for watching! 😊
Grest
What size is your plyobox?
30x24x20
How to sit in a car
Hi Sarah, great question! Dr. Ryan created a video addressing this topic. You can watch it here: ua-cam.com/video/9Ngrga1Ol9A/v-deo.html. Enjoy! 😊