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sets.","2026-09-21T16:09:01.485Z","2026-09-21T16:09:02.184Z",[],{"id":309,"documentId":310,"name":311,"alternativeText":9,"caption":9,"focalPoint":9,"width":35,"height":35,"formats":312,"hash":337,"ext":88,"mime":91,"size":338,"url":339,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":340,"updatedAt":340,"publishedAt":340},8,"o2z0d7o8iysukb9o3hng7vgy","H103ddc26f9f243b787678c4d864a062e7.png",{"large":313,"small":319,"medium":325,"thumbnail":331},{"ext":88,"url":314,"hash":315,"mime":91,"name":316,"path":9,"size":317,"width":44,"height":44,"sizeInBytes":318},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Flarge_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","large_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","large_H103ddc26f9f243b787678c4d864a062e7.png",1632.38,1632384,{"ext":88,"url":320,"hash":321,"mime":91,"name":322,"path":9,"size":323,"width":51,"height":51,"sizeInBytes":324},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Fsmall_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","small_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","small_H103ddc26f9f243b787678c4d864a062e7.png",465.61,465613,{"ext":88,"url":326,"hash":327,"mime":91,"name":328,"path":9,"size":329,"width":58,"height":58,"sizeInBytes":330},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Fmedium_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","medium_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","medium_H103ddc26f9f243b787678c4d864a062e7.png",996.33,996327,{"ext":88,"url":332,"hash":333,"mime":91,"name":334,"path":9,"size":335,"width":65,"height":65,"sizeInBytes":336},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Fthumbnail_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","thumbnail_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","thumbnail_H103ddc26f9f243b787678c4d864a062e7.png",55.2,55202,"H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f",462.02,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002FH103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","2026-09-21T16:08:48.655Z",{"pagination":342},{"page":32,"pageSize":343,"pageCount":32,"total":309},100,{"data":345,"meta":393},[346],{"id":347,"documentId":348,"title":349,"slug":350,"excerpt":9,"content":351,"seo_title":9,"seo_description":9,"seo_keywords":9,"isRecommend":352,"createdAt":353,"updatedAt":353,"publishedAt":354,"locale":17,"cover":355,"category":9,"localizations":385},213863,"qzxfahn464dq8mnmhputz6vd","Back Pain from Sitting in Office Chair","back-pain-from-sitting-in-office-chair","**Back pain from sitting in an office chair can be alleviated through methods such as adjusting sitting posture, taking regular breaks, applying heat therapy, strengthening the back muscles, using medications, and performing relief exercises.**\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790491661801_1yxrhjca_e9ac43f81f.jpg)\n\n1. **Adjust sitting posture**: Maintain the natural physiological curvature of the lumbar spine. Choose a chair with a backrest and support your waist with a soft pillow. Keep your feet flat on the ground and your knees at a 90-degree angle with your hip joints. Avoid sitting in a hunched or forward-leaning position for long periods. Use an ergonomic lumbar support when working at the office and make slight adjustments to your sitting posture every 30 minutes to reduce pressure on the lumbar spine.\n2. **Take regular breaks**: Sitting continuously for more than 1 hour can easily lead to impaired blood circulation in the waist. It is recommended to get up and move around for 3 - 5 minutes every hour. You can perform gentle waist rotations, side bends, or engage in low-intensity activities such as standing against a wall or taking a short walk to promote blood circulation in the waist and relieve muscle tension.\n3. **Apply heat therapy**: For chronic strain-related back pain, apply a warm towel at around 40°C to the waist for 15 - 20 minutes, 2 - 3 times a day. Heat therapy can dilate blood vessels and accelerate the removal of metabolic waste. Combining it with gentle massage yields better results. However, note that for acute sprains, cold compresses should be applied within the first 48 hours, and then heat therapy can be used later. The choice of physiotherapy equipment should be made according to a doctor's advice.\n4. **Strengthen the back muscles**: It is recommended to perform core muscle group training such as the Superman, bridge, and plank exercises every day for 10 - 15 minutes each time. The Cat-Cow pose in swimming and yoga can also enhance the endurance of the back muscles and improve the stability of the lumbar spine. Exercise should be progressive to avoid aggravating injuries with strenuous activities. Patients with osteoporosis need to adjust the intensity.\n5. **Use medications**: When the pain is significant, non-steroidal anti-inflammatory drugs such as diclofenac sodium sustained-release tablets and celecoxib capsules can be used as prescribed by a doctor, or topical flurbiprofen gel patches can be applied. Patients with muscle spasms can take methocarbamol tablets in combination, and patients with osteoporosis need to use anti-osteoporosis drugs such as alendronate sodium tablets in combination. All medications should be used after excluding contraindications.\n6. **Perform relief exercises**: Exercises such as pelvic tilts, lunges with hip opening, seated twists, abdominal stretches, child's pose with left and right stretches, and one-minute relief exercises can all help relieve waist pain. These exercises can stretch and relax different parts of the waist, reducing muscle 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**调整坐姿**：保持腰椎自然生理曲度，选择有靠背的椅子，腰部垫软枕支撑，双脚平放地面，膝盖与髋关节呈90度，避免长时间驼背或前倾姿势。办公时可使用人体工学腰靠，每30分钟微调坐姿，以减轻腰椎压力。\n2. **定时活动**：持续静坐超过1小时易引发腰部血液循环障碍，建议每小时起身活动3 - 5分钟。可进行腰部旋转、侧弯等舒缓动作，或进行靠墙站立、散步等低强度运动，促进腰部血液循环，缓解肌肉紧张。\n3. **热敷理疗**：对于慢性劳损性腰疼，可用40℃左右热毛巾敷于腰部15 - 20分钟，每日2 - 3次。热敷能扩张血管、加速代谢废物清除，配合轻柔按摩效果更佳。但需注意，急性扭伤48小时内应冷敷，后期转为热疗，理疗仪选择需遵医嘱。\n4. **加强腰背肌锻炼**：推荐每天进行小燕飞、臀桥、平板支撑等核心肌群训练，每次10 - 15分钟。游泳和瑜伽中的猫牛式也能增强腰背肌耐力，改善腰椎稳定性。锻炼需循序渐进，避免剧烈运动加重损伤，骨质疏松患者需调整强度。\n5. **使用药物**：疼痛明显时可遵医嘱使用双氯芬酸钠缓释片、塞来昔布胶囊等非甾体抗炎药，或外用氟比洛芬凝胶贴膏。肌肉痉挛者可配合盐酸乙哌立松片，骨质疏松患者需联合阿仑膦酸钠片等抗骨松药物。药物均需排除禁忌证后使用。\n6. **做缓解动作**：如卷骨盆、弓步开髋、坐姿扭转、腹部拉伸、婴儿式左右拉伸及一分钟缓解动作等，均有助于缓解腰部疼痛。这些动作可针对腰部不同部位进行拉伸和放松，减轻肌肉紧张。","2026-10-09T15:57:45.232Z","2026-10-09T15:57:45.256Z","zh-Hans",{"pagination":394},{"page":32,"pageSize":32},{"data":396,"meta":897},[397,402,407,412,417,422,427,432,437,442,447,452,457,462,467,472,477,482,487,492,497,502,507,512,517,522,527,532,537,542,547,552,557,562,567,572,577,582,587,592,597,602,607,612,617,622,627,632,637,642,647,652,657,662,667,672,677,682,687,692,697,702,707,712,717,722,727,732,737,742,747,752,757,762,767,772,777,782,787,792,797,802,807,812,817,822,827,832,837,842,847,852,857,862,867,872,877,882,887,892],{"id":398,"documentId":399,"slug":400,"title":401},435159,"du5h304owfbhazirvrqwpsmd","why-office-chair-armrest-matter-a-quick-guide","Why Office Chair Armrest Matter: A Quick Guide",{"id":403,"documentId":404,"slug":405,"title":406},435155,"i56upjhghnwriruo7dfqoj5x","the-ultimate-guide-to-office-chair-lumbar-support-translation","The Ultimate Guide to Office Chair Lumbar 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