“Sitting. It’s the new smoking.” You’ve
heard this claim. Yorkville Chiropractic and Wellness Centre sees the effects of sitting in our
Toronto chiropractic practice in the form of back pain, neck pain
and associated issues. Let’s explore
sitting and being sedentary workers and what our options might be.
SITTING COMPARISON TO SMOKING
Is the sitting and smoking a little harsh?
Maybe. One medical report found that 300 news articles mention this claim! (1) Harsh or not, it does call attention to the issue that
sitting a lot isn’t healthy for anyone. 25% of adults including Toronto
chiropractic patients and adults sit more than 8 hours daily.
Older adults are said to sit for even more time.
(2) Yorkville Chiropractic and Wellness Centre knows we all sit. We are not
shaming you! We are with you!
THE STATE OF NSCLBP in SEDENTARY WORKERS
Sitting is what we do. Researchers tell us
that the activity level of low back pain suffers is low. Of 300 patients, 32.5% lead sedentary
lives, 48.5% had underactive lifestyles, and 68.3% of them did
not do any activity to increase muscle strength
or flexibility. (3) Continued sitting created a risk for
all-cause mortality unrelated to physical
activity even if it is of moderate to vigorous effort. The best
suggestion is to reduce the quantity of sitting
not just increase physical activity levels. (4) Yorkville Chiropractic and Wellness Centre encourages
WHAT CAN WE DO? EXERCISE (AND A BONUS: RESPIRATION
One author opined the conundrum
of the “exercise to buffer sitting’s effect” suggestion as an
“inconvenient truth”: a few weekly trips to the fitness center
can’t really wipe away a lifetime of sitting. He
also contended that fixing the sitting issue by standing has its
own problems (beyond its being uncomfortable!) like varicose
veins and foot pain. (5) So what then, especially
for low back pain sufferers? Dynamic strengthening exercises – those that concentrate
on core and global stabilization as well as endurance in stabilizing
musculature – showed better improvement in pain relief and better
function especially in the lumbar multifidus and transversus
abdominus which are two muscles that low back pain bothers.
(6) More specifically, a 20-week lumbar stabilization exercise
and muscle strengthening exercise program reduced low back pain
and functional disability in sedentary workers. A lumbar stabilization exercise
program was more effective and persisted
for 12 weeks. (7) A bonus to lumbar segmental stabilization
exercise is that it activated the deep muscles and enhanced
respiratory function and pressure in chronic low back pain patient who experienced
segmental instability. (8) Respiration is a big deal! Another study
demonstrated that forced breathing exercise therapy effectively improved
trunk stability and daily living activities in chronic low back pain patients, especially
for those with chronic lumbago in whom these exercises reduced
pain. (9) Exercise works! It’s not
everything for us sedentary folks, but exercise is a part of the solution.
CONTACT Yorkville Chiropractic and Wellness Centre
Listen to this PODCAST
with Dr. Shawn Nelson on The Back Doctors Podcast about The
Cox® Technic System of Spinal Pain Management’s role in back pain
management to help a runner re-gain his stride despite his facet syndrome back
pain condition that irritates us sitting folks.
Schedule you Toronto chiropractic appointment
with Yorkville Chiropractic and Wellness Centre today. If “sitting is the new smoking” issue describes
you and back pain complicates it, Toronto
chiropractic care is for you…together with striving
to not sit that much and exercising a bit