What should I do if my neck is stiff after sitting for a long time and staying up late watching the World Cup?
Recently, staying up late to watch the World Cup and working from home has caused everyone to start sedentary mode, often sitting on the sofa or office chair for hours at a time. As the saying goes, "sedentary sitting hurts the body", what harm does sitting for a long time actually bring? What precautions can be taken?
Sitting for a long time can easily cause neck stiffness, damage to the waist and knees
Since the start of the World Cup, fans have stayed up late every night to watch the game. In addition to working from home for a long time, the daily activity at home is almost zero. They often keep sitting still and often look down at their mobile phones. It can cause the neck to become stiff and painful when turned, like a stiff neck.
Sitting still for too long in this way will cause three major damages to the body. Neck first. People who sit at their desks for a long time and look at computers or work with mobile phones with their heads down for a long time, because the soft tissues of the neck such as muscles, tendons and ligaments cannot be relaxed for a long time, it is easy to cause fatigue. In order to compensate for these bad postures, the human body may form cervical vertebrae. Bone hyperplasia, calcification and ossification of the cervical ligaments lead to stiffening of the cervical spine and straightening or arching of the physiological curvature, which causes discomfort symptoms such as headrest neck and neck and shoulder pain, soreness and so on.
Secondly, the waist is damaged. Sitting in one position for a long time, the endurance and muscle strength of the waist will become worse and worse, which will easily lead to lumbar muscle strain, which is the common cause of chronic low back pain. At the same time, the pressure load on the lumbar intervertebral disc in the sedentary state will be relatively large, especially for people who often operate computers and work at desks. This continuous pressure will accelerate the degeneration of the intervertebral disc, reduce its elasticity, and even make it squeezed. out of the normal position. In severe cases, the herniated intervertebral disc may compress the nerves and cause severe low back pain and numbness in the legs.
Finally, the knee is injured. When sitting for a long time, because the leg is kept bent for a long time, the local blood vessels are compressed, the blood circulation is poor, and the temperature in front of the knee is low. Especially in the air-conditioned room for a long time, some people are prone to suffer from patellar softening. Knee pain occurs.
May also induce prostatitis
Sitting for a long time may also affect the function of other organs in the body. If the blood circulation slows down, it may lead to insufficient blood supply to the brain, which will hurt the mind and brain, and make people feel tired and tired. Standing up suddenly, symptoms of orthostatic hypotension such as dizziness and tinnitus may also appear. Sitting for a long time slows down gastrointestinal motility, easily induces constipation, and may even damage reproductive ability. For men, sitting for a long time will affect the blood circulation of the prostate, which will easily cause chronic congestion of the prostate and induce prostatitis.
Take a little walk during halftime watching the game
What can we do about the dangers of sitting for too long? Ivyco shares a few health tips with you.
First, for fans who want to stay up late to watch football, they should select night games that are of particular interest to reduce the time spent staying up late, especially to avoid continuous staying up late.
Second, sleep properly before and after staying up late to maintain a good physical condition.
Third, sit upright when watching the ball. When sitting down, the thighs and thighs are at right angles to the torso, the upper arms are at right angles to the forearms, and the eyes are kept parallel to the computer screen. A cushion can be placed behind the waist to keep the lower back in a natural C-shaped curve and relieve the pressure on the waist. Avoid sofas that are too soft, reduce semi-flat lying, and avoid watching football in a semi-recumbent position with raised pillows. Finally, you should exercise appropriately while watching the game and avoid staying still for a long time. It is recommended to take a short walk during the intermission, drink warm water, and stretch your waist, which can wake up the body and accelerate blood circulation.
Knowledge point: In order to avoid sitting for a long time, you can also exercise properly at home. Ivyco shares the cervical spine exercises that are suitable for doing at home and are beneficial to the health of the cervical spine: (a total of 8 movements)
1. Rub the neck with both hands: rub the neck back and forth with the palms of both hands, and pinch the back of the neck for 1 minute. Helps improve blood circulation and relax the neck.
2. Look left and right: turn your head 90 degrees to the left, stay for 3 seconds, then turn right, stay for 3 seconds. Do two 8-shots.
3. Nod back and forth: Stretch your neck forward as much as possible, stay for 3 seconds, then lean back, stay for 3 seconds. Do two 8-shots.
4. Rotate the shoulders and relax the neck: Put your hands on the shoulders on both sides, with the palms down, and rotate the arms from back to front 20 or 30 times, and then from front to back 20-30 times.
5. Neck Struggle: Put your left hand behind your back, put your right arm in front of your chest, and push your palms up and parallel to the left. At the same time, look with your head to the right. Hold for 5 seconds. Then switch hands.
6. Shake your head and brain: left, right, front, back, 360-degree rotation 5 times, and then rotate 5 times in the opposite direction.
7. Struggle with head and hands: Cross your hands close to the back of the pillow and neck, push your head and neck hard, push your head and neck back, and resist each other. 5 seconds is one movement, 5 times each time.
8. Look up at your hands: cross your fingers, lift them up over your head, and keep your palms up. Lift your head up and look over the back of your hands. Hold for 5 seconds.
For sedentary people, in addition to paying attention to the cervical spine, the exercise of the lumbar spine is equally important.
