On average most people sit a lot during the day, have you ever thought about how often you sit? Has your back ever started to hurt while you are sitting, or has your back ever started to hurt more when you sat down? If so, you are not alone in this matter.
Most people think that sitting down would help with back pain, however, previous research data is surprisingly scarce. Some research has suggested that sitting may actually be detrimental for back health, but most of the data is preliminary.
This study published in BMJ Open from the Turku PET Centre and UKK Institute in Finland suggests that reducing the amount of time spent sitting daily helped to prevent back pain from worsening over a 6-month period. The findings may help to expand the understanding of the link between physical activity and back pain, as well as the related mechanisms.
“Our participants were quite normal middle-aged adults, who sat a great deal, exercised little, and had gained some extra weight. These factors not only increase the risk for cardiovascular disease but also for back pain,” says Doctoral Researcher and Physiotherapist Jooa Norha from the University of Turku in Finland.
Investigating the mechanisms behind back pain
This study investigated whether reducing the amount of time sitting daily could prevent or relieve back pain among overweight or obese adults who spend the majority of their days, and also examined the potential mechanisms behind the prevention of back pain.
For the study, the participants were able to reduce their sitting by 40 minutes a day, on average, during the six-month study. The researchers used magnetic resonance imaging (MRI) and PET imaging which is based on a radioactive tracer to measure the back muscles.
“However, we did not observe that the changes in back pain were related to changes in the fattiness or glucose metabolism of the back muscles,” Norha says.
According to the researchers, those who are overweight or obese with back pain have excessive fat deposits within their back muscles along with impaired glucose metabolism, or insulin sensitivity which can predispose them to pain. Regardless of this, their back pain can be prevented or relieved even if no improvements in their muscle composition or metabolism occur.
“If you have a tendency for back pain or excessive sitting and are concerned for your back health, you can try to figure out ways for reducing sitting at work or during leisure time. However, it is important to note that physical activity, such as walking or more brisk exercise, is better than simply standing up,” Norha points out.
The research team made notes to remind people that switching between postures is more important than only looking for the perfect posture.
Tips
As another reminder, if you sit for long periods of time, set a reminder for yourself to stand up to stretch and move around every half hour or so for a few minutes. You can also try to walk around as you talk on the phone to reduce the amount of time that you spend sitting every day.
You can also try to remember the 20-8-2 rule, sit for 20 minutes, stand for 8 minutes, and move for 2 minutes which essentially advocates for frequent posture changes to help prevent musculoskeletal discomfort, particularly when working at a desk for extended periods. According to Texas A&M research, this pattern at an active workstation seemed to improve task performance, didn’t decrease attention span or short-term memory, or cause an increase in stress or musculoskeletal discomfort.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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References/Sources/Materials provided by:
This article was written at the WHN News Desk
https://www.utu.fi/en/news/press-release/reducing-daily-sitting-may-prevent-back-pain
http://dx.doi.org/10.1136/bmjopen-2024-084305
https://oaktrust.library.tamu.edu/items/5af07d26-9ea9-4be5-9b3b-c5d70cfbd783
