Standard sitting posture chart without fatigue. Many office workers often sit in chairs for a long time, but they are also very tired. Incorrect sitting posture will cause all kinds of problems in our body. Next, I will take you to understand the relevant content of the standard sitting posture chart without fatigue.
Low back pain is a common disease. According to the survey, basically 80% of adults have personally experienced low back pain. Among them, the common low back pain is lumbar muscle strain. Some people say that standing is not comparable to squatting, and squatting is not comparable to lying flat. It sounds comfortable, but the posture that usually feels comfortable may be wrong. Incorrect posture will not only quietly change the bone structure and muscle function, but also cause pelvic forward tilt, backache and other problems.
People who squat in the office for a long time to study and train will increase the prevalence of lumbar muscle strain due to poor posture.
Research shows that squatting still can't promote the relaxation of waist muscles, but it leads to a certain degree of excessive tension of waist muscles. Squatting still usually leads to involuntary bending, which will aggravate the tension of waist muscles.
Long-term excessive tension not only causes muscle fatigue in the waist, but also causes soreness and discomfort, reduces the endurance and reliability of the waist, and is easily injured to cause subacute low back pain, which is likely to turn into diffuse low back pain.
The first step of waist protection: prevent sedentary.
The study and training at work are intermittent. If you feel backache, get up for a walk and stretch to reduce the need to work again.
It's best to have a chair with a back, or put a small pillow at the back, so as to press the waist slightly, so as to keep the waist vertical and let the lumbar muscles fully release the pressure.
It is best to choose a desk with a high front and a low back and a skewed desktop, which can reduce the level of bending forward when working.
Step 2: Learn how to sleep.
Authoritative experts show that the popular "Ge You paralysis" on the Internet is very bad for the waist. Effective scientific research should keep the waist as natural as possible.
Lying on your back can relax the muscles of patients with lumbar disc herniation, significantly reduce the working pressure in the intervertebral disc space, and relieve the nerve support of lumbar muscles and lumbar vertebrae. This prone position is most suitable for patients with lumbar disc herniation or sciatica.
If you lie on your side, you should bend your hips and knees. The ancients said that "lying like a bow" is this kind of sleeping position, which can dredge the back extension of the waist and relieve pain.
The third step of waist protection: take more health care at ordinary times.
When people stand, the load-bearing index value of waist is 50, followed by the load-bearing index value of tables and chairs with chairs. The lower head tolerance is slightly higher, and the waist tolerance of people sitting on tables and chairs without chairs reaches 200.
In order to reduce the waist endurance, we must learn from the usual posture:
First, turn your head, such as moving potted plants and mopping the floor. In the case of lifting objects, squat down and move again, don't lower your head and move;
Keep your back straight when you sit, and you don't have to bow your back. The correct sitting posture should be to keep standing at the waist, and try to choose tables and chairs with backs.
Keep your back standing and sit on a chair with a chair back. When the arm is relaxed, the guardrail can set off your elbow with an included angle of 80~ 100, and the waist and back are close to the back of the chair in contrast, so there is no need to leave understeer.
During the period of low back pain, we should not only rest moderately, but also take comprehensive treatment measures to relieve the pain. The following four tricks can exercise waist muscles:
Posture 1: flexion and extension training
Feet, calves and thighs are grounded, hands on the ground, and look straight ahead.
Posture 2: Flying Swallow Style
The abdomen is on the ground, the chest is extended, and the hands and feet are tilted upward and backward. Or the hands and feet bend and stretch backward in the other oblique direction, and the hands and feet are parallel; Posture 3: Yoga ball flexion and extension
Relying on the yoga ball placed on the abdomen as the support point, the right leg kneels on the ground, the left hand flexes and stretches forward, the left leg flexes and stretches backward, and the right hand stands to support the human body; Posture 4: Bridge Movement
Head, shoulders, feet on the ground, waist extended upward, hands on both sides of the body;
Standard sitting posture is not tired. Figure 2 How to keep the sitting posture correct?
In fact, if you want to keep sitting correctly, you must first restrain your behavior. Many people don't pay much attention to some behavior habits in their lives, which leads to your sitting posture becoming incorrect. To maintain a correct sitting posture, we must first know what a correct sitting posture is.
The correct sitting posture is that the legs and waist are at a right angle of 90 degrees. Don't bend over or look up. Feet land naturally. Don't bend over, stand up straight. The thighs and calves are also at 90 degrees. Then straighten your waist and relax your head naturally. Don't look around. This is the correct sitting posture.
After knowing the correct sitting posture, keep the correct sitting posture every day and develop the habit of sitting correctly when sitting down. Nowadays, many young people, especially some office workers, need to sit in front of the computer every day. If they sit incorrectly, they will easily get diseases such as lumbar disc herniation in the future, especially among middle-aged and elderly people. Moreover, this disease is chronic. Although it is not fatal, it will be very uncomfortable for them.
As long as you sit down at ordinary times, you should keep this correct sitting posture immediately, and don't tilt it, but when you write, you should keep your eyes as far away from the desktop as possible, so that your eyesight will not drop so easily. Many people are nearsighted because their sitting posture and writing posture are incorrect, which leads to poor eyesight.
Especially primary school students and middle school students should pay more attention, because primary school students and middle school students basically have to do homework every day, and then have classes at the desks in the classroom. The influence of myopia will be great, and it will not recover soon. Unless you have surgery, you will be nearsighted for life.
Usually you can let people around you supervise yourself and see if your sitting posture is correct. If it is not correct, let people around you remind themselves in time, which can also play a supervisory role.
Standard sitting posture without fatigue Figure 3 Correct sitting posture
When sitting, the back → thighs, thighs → knees are bent at "90 degrees" respectively! In addition, the sitting posture of sticking your feet and hooking your legs will cause the whole body to be skewed, so it is absolutely forbidden.
1, recite it.
Keep your head straight and exert force on your shoulder blades. In order to avoid the upper body leaning forward, lean back slightly and keep upright.
2. Open the chest outward.
Let the chest expand backwards, and the shoulders will naturally maintain the correct position. It is necessary to know that the problem of "containing chest" will oppress the back and waist, which will have adverse effects on the spine, lumbar vertebrae and sciatic nerve.
3. The thighs and calves are at right angles.
The thigh → calf forms a 90-degree bend, and the center of the foot is firmly attached to the ground. This can prevent the pelvic skew caused by hunchback.
4, hip clamping
Sit with your weight on your hips. The hips are tightly clamped, which makes it easier to exert force on the upper body.
Correct posture to create a charming back
First of all, we should develop the good habit of correcting it to "correct posture" at any time! Perseverance can exercise internal muscle tissue and always maintain a perfect posture.
Daily wrong posture
1, waist
When sitting, the position of the hips is relatively front, and the waist is arched, which is the "waist hunchback" type. So is relaxing at home. You always use this posture.
2. Back
For people with hunchbacks, what they are most worried about is keeping their backs straight or sitting for a long time. Unconsciously hunched posture is the most comfortable for them.
3. Head and neck
When working on the desktop, the head always protrudes forward than the shoulders. As long as you pay attention to your daily posture, you can achieve remarkable results!