3 Signs You’re Spending Too Much Time Sitting – GOOD FORM

Whether at home or in the office, working in front of the computer needs to be done with caution and accompanied by a routine that prevents the onset of pain, especially those caused by the simple fact of spending a lot of time sitting.

But many times we get so focused on things that we even forget to take breaks — or else the break is for the couch, where we sit again.

That’s why we talked to David Gusmaoan orthopedic doctor specializing in hips, to understand some signs that it’s time to get up:

Do you know when you travel for many hours by car and, when you finally get out of the vehicle, you feel your groin “pulling”? “This pain is most often caused by the hip joint,” explains David.

“The discomfort in the posterior region of the back originates in the lumbar spine itself and, even though it is very common, it can indicate more serious complications when recurrence is frequent.”

If you feel this kind of pain coming from your hip bone, pay close attention! “Pain in the hip region, after sitting for a long time, may indicate that the cartilage and/or structures close to it are being injured, being a sign of great alert.”

WHAT TO DO IF YOU FEEL THESE PAINS

If they are very frequent, look for an orthopedist doctor to understand your diagnosis.

Already, if they are punctual, there is no great reason to panic, there are some habits for you to include in your routine that solve the condition.

“Labour gymnastics is fundamental during the period of remote work and prevents the individual from remaining in the same position for a long time, because the lack of it results in injuries and muscle pain”, explains the exercise physiologist of Nilo Saúde, William Komatsu.

He gathered four simple physical practices, inspired by gymnastics at work, that can make a lot of difference in your daily life:

It’s important to set goals for getting around during the day. Set the alarm clock every hour to signal when to put the chair down. At this time, move around, climb stairs, or simply go out to the backyard/balcony for some fresh air.

When we spend long periods in the same position, our body suffers, so we must remember to stretch. Exercises such as extending the arms, neck and legs are important to remove the heavy feeling in the joints.

“It’s always good to stress that stretching is an extremely necessary practice, both for people who practice physical exercise and for sedentary people, as it improves the flexibility and mobility of the body by stretching the muscle fibers”, says William.

Work ankles, wrists and forearms

One of the problems of working hours sitting in the same position is tendonitis. They can cause localized pain, causing the affected limbs to swell. This inflammation is very common in ankles, wrists and shoulders.

So, to avoid wear and tear on these areas of the body, invest in breaks during work and make circular movements with these joints.

Get up to hydrate

During working hours, it is common to leave that bottle of water stocked next to the notebook, however, avoid filling the bottle to the limit. Put an average amount of water to force new trips to the filter to fetch the drink. With that, you get up, fix your posture and move your body to accomplish another important thing: hydration.