As more jobs become sedentary in the modern workplace, sitting for long periods is becoming a norm. However, we can’t ignore the mental and physical effects of prolonged sitting.
From increased risk of back pain and heart disease to decreased productivity and energy levels, these consequences can take a toll on the workers and affect the whole organization negatively.
Today, we look closer at these effects and review some ergonomic best practices for prolonged sitting that can help you protect your mind and body, even if you must sit for long hours to do your job.
What Do We Mean By Prolonged Sitting?
By prolonged sitting, we mean jobs requiring you to be seated for more than two hours at a time without spending too much energy.
The most obvious examples of people who may experience the effects of prolonged sitting are office employees and remote workers who spend most of their time on their computers. Other at-risk workers are drivers, pilots, assembly line employees, and clerks.
Surveys show that prolonged sitting is the second most frequently reported risk factor that affects over 60% of companies, leading to health issues and work-related musculoskeletal disorders that can be prevented with proper ergonomics.
What exactly are these health issues? Let’s see.
Health Effects of Prolonged Sitting
Prolonged sitting can affect your mind and body. You may experience only some of these effects after a while. However, they will become more apparent as you spend more time sitting immobile behind a desk.
Here are the most common health impacts of prolonged sitting.
Neck and Shoulder Stiffness
The first consequence of prolonged sitting for which ergonomic best practices can be helpful is neck and shoulder stiffness.
As blood flow to those areas reduces, tension increases. Soon, you will find it hard to move your head and feel discomfort in your shoulders.
Back Pain
One of the most painful effects of prolonged sitting is back pain, especially in the lower part of your spine and around your hips.
Sitting for too long without an ergonomic setup to help prevent low back pain can compress the discs in your spine, leading to degeneration and severe pain while affecting your hip joints and shortening your hip flexor muscles.
Legs and Glutes Weakness
Sitting for long hours and not using the lower body muscles in your legs and glutes will cause atrophy and weaken these areas.
Weaker leg and glute muscles make you more vulnerable to injuries such as falling and losing balance.
Varicose Veins
Using ergonomic best practices for prolonged sitting can help avoid problems like varicose veins (spider veins). These unsightly veins are one of the side effects of prolonged sitting that appear on the legs when blood pools in the area.
They are usually not harmful but can sometimes lead to more severe issues like deep vein thrombosis, which can have deadly complications.
Obesity and Type 2 Diabetes
Prolonged sitting without participating in ergonomic fitness and wellness programs can also lead to obesity by hindering your body’s ability to produce molecules like lipoprotein lipase that aid digestion.
Additionally, your risk of metabolic syndrome increases. You’re also 112% more likely to develop type 2 diabetes.
Heart Disease and Cancer
Heart disease is not one of the most immediate effects of prolonged sitting. However, studies show that inactivity and long sitting periods can eventually lead to various cardiovascular diseases.
They can even increase your chance of certain types of cancers, such as lung, uterine, and colon cancer.
Mental Health Problems
Lastly, sitting for long periods can impact your mental health and productivity.
Scientists don’t completely understand the association between sitting and mental health yet. However, studies show that those who are more sedentary have a higher risk of depression and anxiety.
Ergonomic Best Practices for Prolonged Sitting
The best thing you can do if your job requires you to be seated for long periods is to create an ergonomic workstation. An ergonomic office setup can create a productive workspace and keep the effects of prolonged sitting at bay.
Here are some of the best ergonomic practices you can incorporate into your day.
Get a Comfortable Chair
A comfortable chair is a must-have for any office worker. Choose a chair with enough lumbar support to keep you from slouching and maintain the natural curvature of your lower back. This will reduce strain on your spine and decrease the risk of back pain.
The chair’s height should also allow you to place your feet flat on the floor to promote blood circulation.
Keep the Screen at Eye Level
Your computer screen should be at eye level and an arm’s length away. Adjust the screen if it’s higher or lower than your gaze to avoid neck and shoulder discomfort.
You can get a sit-stand desk with adjustable height to change the monitor’s position. These desks also allow you to alternate between sitting and standing positions to avoid the musculoskeletal effects of prolonged sitting.
Take Regular Breaks
One of the best ergonomic practices for prolonged sitting is taking regular breaks. Try to get up every 20-30 minutes and perform active stretching when working at a computer.
Aim for a break every hour if your schedule is tight or your job is too demanding. Even a 5-10 minute interval of getting out of your chair is better than nothing.
Combat the Effects of Prolonged Sitting With BIOKINETIX
Just because you don’t work at a fast-paced, high-risk job doesn’t mean you shouldn’t take the effects of prolonged immobility seriously. Use our ergonomic best practices for prolonged sitting to stay safe.
If you need expert help identifying risk factors at your office and applying these ergonomic practices to your workstation, contact BIOKINETIX.
With our strategic services and professional ergonomists, we can help you create the safest workplace and avoid the mental and physical effects of prolonged sitting.
Schedule a no-cost analysis today to create the safest workstation for extended sitting periods.
