At work, we sit; in the car, we sit; at meals, we sit; and even when we get home, we still sit—watching TV or scrolling through our phones. Unless we’re crammed onto a bus or subway with no seat to be found, we’d rather sit than stand any time of day. Doesn’t that sound just like you, every single day?

If this definition is hard to understand, we can rephrase it in simpler terms: It is generally believed that Spending more than five days a week sitting while awake, Sitting for more than 8 hours a day, or remaining seated for 2 consecutive hours without getting up to move or change posture, qualifies as being part of the sedentary population.

• When the human body is lying flat, the spine is closest to its natural physiological curvature, muscle load is minimal, and intervertebral disc pressure is also at its lowest—approximately 25% of body weight.
   
• When sitting upright, the lumbar spine bears approximately 140% of body weight;
   

• When sitting with a forward lean or slouching, the lumbar spine experiences forces as high as 185% of body weight!

  Prolonged bending or slouching while sitting will only make matters worse:

   

   

  Lumbar Muscle Strain

  When the human body adopts a poor sitting posture and one side of the lumbar spine is subjected to prolonged, uneven loading, the muscles on the opposite side of the lumbar spine will adjust to maintain balance. If these muscles remain in a state of chronic stretching, it can lead to lumbar muscle strain.

   

   

  Lumbar disc herniation

  When sitting upright, the anterior and posterior intervertebral disc spaces are relatively balanced; however, when bending or rounding the lower back, the lumbar curvature changes, the posterior disc space widens, and the load on the disc becomes uneven. Combined with poor posture, this dramatically increases pressure on the disc, making it easy for the disc to herniate. If the herniated disc compresses a nerve, pain in the lower limbs may also occur.

   

  In addition, prolonged sitting can lead to cervical spondylosis, scoliosis, and other related issues.

  Unrestricted mitigation actions

   

  The best approach is still to avoid prolonged sitting whenever possible. Additionally, during prolonged periods of sitting, take one or two minutes to perform some stretching exercises to minimize the adverse effects.

   

  Since office settings are often constrained by location and time, Sister Yun has compiled the following few exercises:

   

  1. Stretching

   

  Stretching vigorously can induce strong contractions in most of the body’s muscles, quickly pumping stagnant blood back to the heart and thereby improving circulation.

   

  At the same time, stretching the body helps to relax the blood vessels in the neck, facilitating the flow of blood to the brain and ensuring that the brain receives adequate nourishment, thereby relieving fatigue and invigorating the mind.

   

   

  2. Waist Rotation

   

  Sit upright with your back straight and your legs slightly apart. Place your left hand on your right knee, then twist your right arm behind your back. Perform one twist to the left and one to the right as one set, and repeat for a total of 20 sets. This exercise helps mobilize the muscles of the upper body.

   

  3. Toe Raises

   

  Stand tall with your feet slightly apart and toes pointing forward. Place your hands on your hips or hold onto the back of a chair, lean your body forward slightly, then lift your heels off the ground and gently tap the floor with your toes. Keep your body still and hold the position for 10 minutes, or repeat the heel-lift-and-lower movement 100 times.

   

   

  04

  Shoulder, Neck, Waist, and Back Pain: Three Small Items Can Provide Relief

   

  Prolonged sedentary behavior and sustained tension in the cervical, thoracic, and lumbar regions can lead to stiffness, soreness, and pain in the neck, shoulders, lower back, and upper back. In particular, poor sitting posture can result in kyphosis and bone spurs.

   

  1. Towel Exercise Method

   

  Sit on the front one-third of the chair, with your toes pointing forward. Take a clean towel and place it just below the cervical spine. Grasp both ends of the towel with your hands, exerting force downward and forward while simultaneously pulling your neck backward. The exercise is considered effective only if you can feel the scapulae on both sides contracting.

   

  2. Coaster Exercise Method

   

  Place a coasters in the palm of your hand, stand with your feet shoulder-width apart, and begin with the right side: step the right foot slightly forward, extend the right arm, and make circular motions. After completing the movement on the right side, repeat it on the left. Perform ten repetitions on each side, three times a day.

   

  3. Mineral Water Bottle Massage Method

   

  If you frequently experience pain in your shoulders, neck, lower back, or upper back, you can also try rolling a mineral water bottle for massage: fill the bottle with warm water heated to 45°C–50°C, place it under your neck, and lie flat for 30 minutes. Alternatively, lie face down on the bed and gently roll the warm-water-filled bottle along the cervical spine down to the lower back to provide a massaging effect.

   

   

  05

  Acupoint massage can help with digestive problems.

  Prolonged sedentary behavior leads to insufficient smooth-muscle activity, which slows gastrointestinal motility and reduces the secretion of digestive juices by the digestive glands. When food remains in this environment for an extended period, it cannot be fully digested and absorbed, potentially resulting in constipation, indigestion, and other related issues.

   

  1. Ear Acupoint Abdominal Massage

   

  The ears actually contain numerous gastrointestinal reflex zones; by massaging the ear concha, one can help relieve heartburn, alleviate constipation, and promote blood circulation in the digestive system.

   

  Massage the cartilage in the middle of the ear in a “U” shape for about four minutes each time; this not only helps promote bowel movements but also relieves discomfort throughout the digestive system.

   

  2. Abdominal Massage

   

  The navel on the abdomen is the location of the Shenque acupoint. Massaging the area around this point can enhance blood circulation, stimulate the secretory functions of the gastrointestinal and other digestive organs, promote digestion and absorption, prevent and relieve constipation, and facilitate the more effective elimination of metabolic waste products from the body.

   

  Place your left hand on your abdomen, with the palm facing directly over your navel, and rest your right hand on top of your left. Massage the abdominal muscles in gentle circular motions—50 clockwise strokes followed by 50 counterclockwise strokes. This exercise can be performed either lying down or standing.

   

   

  05

  Chair exercises to reduce the risk of lower-extremity venous thrombosis

   

  Prolonged sedentary behavior can impair blood circulation in both lower limbs, leading to muscle relaxation, numbness and pain, as well as lower-extremity edema, varicose veins, and deep vein thrombosis.

   

  Research has found that individuals who sit for more than three hours a day on a regular basis have a two-fold increased risk of developing lower-extremity venous thrombosis!

   

  1. Chair Exercises

   

  *Strongly flex and point your toes. The compressive action of the muscle pump helps promote venous return.

  *Marching in place with the toes firmly planted on the ground. This engages the calf muscles, compresses the veins, and promotes venous return.

  *Perform empty cycling. This exercise simultaneously strengthens the calves and thighs while helping to prevent venous thrombosis.

   

  2. Wear compression stockings

   

  When standing or sitting for prolonged periods, the muscle pump action diminishes, slowing venous return. Compression stockings help by assisting venous valves in closing and promoting blood flow back to the heart, thereby preventing excessive retrograde flow and stasis of blood and reducing the risk of thrombosis.

   

  Individuals who spend long periods standing or sitting and are at risk of varicose veins or venous thrombosis are advised to choose compression stockings with a pressure rating of 15–20 mmHg; those already diagnosed with varicose veins are recommended to wear stockings with a pressure rating of 20–30 mmHg.