Author:Maciej Włodarczyk, Master of Physiotherapy with 10 years of experience. Physiotherapist coordinator of the Polish Athletics Association. Personal physiotherapist of Piotr Małachowski and Robert Urbanek. Participant in many world-class sporting events, including a member of the Medical Mission of the Olympic Games in Rio de Janeiro 2016. He works with professional athletes, amateurs and pain patients on a daily basis. People are sitting more and more - that is a fact, we already know that. Even though they don't want to sit for long periods of time, transport, work or leisure activities at home force them to do so. Sitting is often associated with stiff joints, aching buttocks or stabbing pains in the lower back. Anyone who spends a lot of time sitting is familiar with these feelings.
The ailments mentioned above do not usually occur quickly in so-called 'sedentary novices' and young people. Age, and therefore the elasticity of the tissues, allows for greater adaptation of loads. Serious symptoms can be expected in the case of 'veterans of the sitting position'. The culmination of loads over time means that they are much further along in the degenerative process. The conclusion is one. The sooner we follow the recommendations, advice, and online 'tips and tricks', the better chance we have of achieving a healthy working position and delaying the unwanted process of spinal degeneration.
What is active sitting?
A popular piece of advice given to someone suffering from the effects of prolonged sitting is 'you need to sit actively!' The cryptic internet slogan is nothing more than actively engaging in maintaining correct posture while sitting. The basic elements of correct sitting:
- upright position
- cervical retraction
- tightened shoulder blades
- right angle at hip and knee joints
- feet firmly supported on the ground
- elbows resting on the desk
- monitor in front of us.
Everyone is familiar with these recommendations and we involuntarily feel that this position is correct. The difficulty lies in maintaining this position over a long period of time.
What will help us to sit actively?
So how do you do it? There are many possibilities, and one of the most obvious is to sit on an unstable surface that forces correct posture when sitting. A ball, beret or sensorimotor seat cushion IN MOTION
allow you to sit in the correct position for longer. It is also worth introducing sets of exercises performed during breaks from work and taking frequent walks. All this is to counteract the "freezing" of our body. Active sitting is a term which should be considered more broadly. It is a process aimed at preventing stiffening of our body, and thus preventing undesirable consequences of prolonged sitting. Medical companies are also responding to the problems of active sitting, and they are outdoing themselves with devices, gadgets and even furniture to help people who spend long periods of time sitting. These advanced solutions, such as specialised seats, desks with customisable height or angle, gadgets in the form of pillows made of special materials, pumped wedges, planks and many others have been created to help us maintain the natural curvature of the spine and enforce conscious, active sitting. Sitting not in one position all day long. Active sitting is the continuous activation of our body while sitting. A few simple exercises or advanced equipment and infrastructure - both are good solutions. The choice is yours! It is worth both demanding of yourself and supporting yourself with the right equipment.