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Stand Up To Pain! Sitting 8 hours a day is 8 hours too much

According to a recent study an average office worker is sitting five hours forty minutes at the desk. Then there’s more sitting in the car and in front of the telly at home. It will take its toll in time – in a payful way.

It all starts in school and goes on for decades, glued to the desk at work or at home for a lifetime, most likely in a bad posture, hunched over the keyboard. It usually ends in excruciating pain and discomfort, although it doesn’t have to be that way: exercise, particularly Pilates and yoga for back problems, could effectively prevent the unwanted consequences of sedentary lifestyle. It is a common misconception that therapeutic yoga is the last resort for those medically diagnosed with a spine problem.

“Prevention is above all,” says Mária Horváth, physiotherapist at Dr. Rose Private Hospital. “We must start exercising when the first symptoms are evident, to prevent the onset of acute pain and limited movement of joints later on. We should nip pain in the bud. Bad posture starts in school, crouching over your desk. Then it gets worse if your job means sitting in an office all day long: the muscles in your pelvis and along your torso slacken up. You start to feel pain in the neck, in your lumbar region and in your back, often radiating into your arms and legs.”

That’s when you crawl on all fours to physio, most likely. The therapy gives great relief, stopping and reversing adverse physiological processes, helps correct any asymmetrical anomalies, and consequently alleviates the pain.

“What particular exercises we recommend and teach our patients depends on their individual condition,” explains Mária. “It varies how much time you need to experience noticeable changes but generally after ten sessions one can feel the difference and do the exercise routine at home. Time can’t be beat, though: to achieve lasting results, you have to regularly exercise, at least three times a week for 45-50 minutes at a time. Once in good shape, a suitable sport activity can maintain fitness.”

Other than yoga for a healthy spine, the McKenzie method is also effective in cases when back ache is caused not so much by inflammation as by some mechanical joint or spine problem: a pinched or pressed nerve, lumbago or sciatica.
“Herniated disks are unfortunately getting more common these days but even that can be handled, and once we find the right exercise the patient may recover and never have to come back for treatment. It is entirely personal how one reacts to physio. A symptom might recur quite regularly or be in remission for years. The main thing is that anyone can easily learn the exercises that alleviate his or her particular problems when the first pain kicks in. Best of all, with a tenatious work-out routine you can avoid having to go to surgery,” concludes the therapist.

Good to know

When a problem is aggravated to a point when conservative treatment is ineffective or neurological symptoms arise, our specialists come to the rescue with state-of-the-art neurosurgery. Physiotherapy can expedite fast and complete post-operation recovery.