Sitting Disease: How Sitting Still Can Make You Ill

As our society has transitioned to the information age, many of us spend much more time sitting down than ever before in history. Americans spend 55% of their waking time, which is 7.7 hours, sitting still at work or at home. These long periods of inactivity not only cause lower back pain, but research also shows that sitting for more than six hours per day causes serious health risks.1

The effects are independent of exercise, meaning that, even if you start or finish your day with a workout, the cumulative effects of sitting disease continue to develop. Seeking back pain remedies and ways to counteract these health risks, many people are turning to their wellness-focused chiropractor for advice.
 
Let's start by understanding the physical consequences of sitting too much.

What Is “Sitting Disease?”

Sitting disease is not a clinical diagnosis, but a trending term that describes the symptoms and negative health effects of sitting for long periods of time. Sitting for even 30 minutes without standing up starts a chain reaction of reduced circulation and increased inflammation. Each hour per day spent in a sedentary pose is associated with a 14% increase in calcification of the arteries.2
 
The changes caused by inactivity include increased risks for:
 

• Heart disease
• Obesity
• Cancer
• Metabolic syndrome
• High blood pressure
• Diabetes
• Abnormal cholesterol levels
• Blood clots
  
• Premature death1
  

The Symptoms of Sitting Disease

Sitting not only impacts the circulatory system; it also wreaks havoc with the muscular, skeletal, and nervous systems as well. Some of the symptoms of sitting disease include:
 

• Pain in the lower back, hips, or neck
• Numbness in the hands or legs
• Swelling in the ankles or lower legs
• Sciatica or other signs of pinched nerves
• Diminishing muscle strength in the abdomen and thighs
• Fatigue and poor concentration
• Hormonal changes and associated weight gain
  

Moving Toward a Solution

To start reducing the effects of inactivity, we need to start moving more often. Find or invent fun ways to remind yourself to stand up and move around at regular intervals.
 
Here are some suggestions to help you get moving more often:

• Set a reminder to stand up at least every 20 minutes. 
• Keep a small (6-8 oz) water glass at your desk and get up to fill it when empty.  A smaller container means you will get up more frequently! 
• Start a habit of standing while you take phone calls.
• Take the stairs rather than the elevator.
• Request a sit/stand work station if possible.
  
• Hold walking meetings with your team.
• Get up during commercials when watching television.
• Improve your posture and circulation with regular chiropractic adjustments
  

Making Moving Easier

If you haven't been moving much, it is hard to get started. After sitting in the same posture all day, some muscles are too tight and others are stretched too far. Joints begin to lose their range of motion. This is where chiropractic care can make a tremendous difference in your ability to change your lifestyle.
 
Dr. Matt McCann can provide drug-free back pain treatment and help improve your posture to diminish the effects of sitting disease. Regular visits will improve circulation, boost your immune system, and eliminate lower back pain, allowing you to move freely throughout the day. So, get up right now and contact us for an appointment!
 
Sources:
 
1. https://www.juststand.org/resource/infographics/sitting-disease-by-the-numbers/
2. https://www.verywellhealth.com/the-sitting-disease-2509559