How to sit properly in the office
One hour in the car on the way to work, eight in the office, one to two at dinner, two on the internet and two in front of the TV. Makes 14 hours sitting. Sounds unhealthy? But that's the average daily routine of an adult. And all experts assume that we will spend even more time in this unnatural rigidity in the future: The work on the computer is increasing, and we also enjoy the Internet in our spare time: people between the ages of 30 and 50 are browsing motionlessly for over two hours a day Network.
What that makes many sitting with our body, so the medicine is increasingly concerned. And the latest research is frightening: Recent studies from Australia and the UK show that the overall mortality risk increases as people spend their free time sitting in front of the TV. This does not just apply to overweight couch potatoes: Every hour that we sit in front of the TV every day in our lives increases the risk of cardiovascular disease, Alzheimer's, cancer and diabetes by more than ten percent.
So jog for an hour after eight hours in the office? This only partially helps, says a team of researchers from the Stockholm Karolinska Institute. Much more important, according to the evaluation of various studies regular short movement units at least about every 45 minutes: And if it was only the walk to the printer or the coffee machine. Because sitting harms us in many ways.
Problem zone body weight
The researchers suspect that the enzyme lipoprotein lipase (LPL), which is involved in fat loss, plays an important role here: animal experiments have shown that the enzyme is less active in rats with low muscle activity than in animals that were allowed to roam. Say: Those who do not exercise enough have a problem not only because of the lower calorie consumption, but also because too little fat is broken down.
Problem zone metabolism
In a body that is constantly sedated, virtually all vital functions suffer: digestion, oxygen uptake by respiration, blood circulation, immune system and ability to concentrate.
Problem zone intervertebral discs
The small cartilage slices between our vertebrae are simply not designed to withstand pressure for decades without being moved. Particularly fast it comes to wear, if muscles and ligaments are not sufficiently trainedin order to take over the holding work in the back, and if the cartilage discs are insufficiently perfused due to lack of physical activity. As a result, the very painful herniated discs occur.
What to do?
It is important that we sit properly in the office. If you jump up frequently, use every opportunity to take a walk down the hall and do some work standing up, you may be a little nervous about your colleagues - but in reality you are doing something for your health and ability to work.
Seating that is considered to be particularly back-friendly basically does not do anything else: it helps us to perform quiet activities in retirement too. With chronic back pain one can for ergonomic office chairs (for example from the manufacturers Aeris, HAG or Sedus) one Subsidy at the pension fund or the pension insurance apply. Clarify the conditions for such reimbursement but always before buying.
But even with ingenious office chair technology, working in a sitting position will be healthier, especially if you get up as often as possible!
Office Workout
Exercises for back and neck: our mini-workout for the office strengthens and relaxes. You only need an office chair - and seven minutes time.
Almost a classic: the gym ball
The mother of all active seating. With about 10 to 15 euros very cheap, but room filling. Suitable for those who do not need a good office chair, but especially for hibbelige types. Because on the ball you really have to be constantly active, only the feet generate stability, you need and train both the back muscles and the sense of balance.
Ideal: Have the ball handy in addition to the normal chair and sit on it several times a day until you are fed up (most of them do so after a maximum of one hour).
Attention, when buying the ball pay attention to the size: The hip angle - this is the angle between the upper body and thigh - should be more than 90 degrees.
Chic and exhausting: the Swopper
The consistent further development of the exercise ball: a small, height-adjustable stool with a round, upwards arched seat. By spring and joint in the pedestal, the Swopper is movable in all directions and stands so stable that you can not fall down.
You can lean sideways and even bounce up and down like on the ball - this relieves the intervertebral discs or ensures that they are better cared for. At the same time, the back has to work and hold the upper body. Because it is a stool, you automatically sit upright, which makes it easier for the spine to take the natural S-shape.
The downside: who sits on the whole day, eventually gets longing for a backrest. And lolling in between is part of it, if you want to get as back-friendly as possible over the day. Therefore, there is the Swopper (it costs from about 500 euros / aeris) now also with backrest.
Only stand is better: Muvman
As a so-called "sit-and-stand" furniture, the Muvman allows a great many different postures and looks like a bar stool that tends a bit towards the bar. The seat height can be adjusted from 48 to 81 centimeters - if you put it up, you rather support the butt than you really sit.
The idea: The higher, the stronger the legs are required and the back relieved. The slightly forwardly inclined center column prevents a round back arises. A good thing in the office, but only if you also have a height-adjustable desk or even longer standing works (from 340 euros, aeris).
A matter of taste: the wedge
The wedge is the very small help in terms of better sitting: It causes an erection of the spine, the hip angle increases, the breathing is free. Of active sitting but can be no question, a changing load on the back can only be achieved if you take out the wedge ever. The wedge pillow is only suitable for those who find it really pleasant.
Important when buying: The pillow must be hard enough to hold its shape (from about 10 euros).
Slightly twisted: microrotation
High-tech when it comes to active sitting: Although Cambio and Entrada office chairs look like classic executive chairs, they do have a motor under the seat, which automatically rotates the seat five times per minute by 0.8 degrees to the right and left. "Micromotiv" is the patented trademark for this principle. You barely notice it, but it does bring something to the spine's alternating load.
However, only a single movement is promoted, so also applies to this chair: Instead of spending hours on it, you will sometimes come back every now and then (from about 850 euros / drabert).
In addition to office chairs, Aktion Gesunder Rücken also examined dining room furniture, bicycles and car seats for back-friendlyness and ergonomics. A list of recommended products can be found at www.agr-ev.de.
Specialist advice: Prof. Dr. med. Erich Schmitt, for many years Head of the Department of Spine Diseases at the Orthopedic University Hospital Frankfurt
