Sitting in an Office Chair is Tiring

Sitting in an office chair being tiring is mainly related to high lumbar spine pressure, declining physical function, lack of exercise, incorrect sitting posture, and high mental stress. It can be alleviated by correcting sitting posture, making dynamic adjustments, taking regular breaks, increasing exercise, and relaxing to reduce stress.

High Lumbar Spine Pressure: When sitting, the intradiscal pressure in the lumbar spine is 1.8 times that of the standing position and exceeds 2.5 times when leaning forward. Continuous pressure causes repeated deformation of the annulus fibrosus of the intervertebral disc, with the nucleus pulposus bulging backward. The back muscles contract continuously to stabilize the torso, reducing blood flow by more than 60%. Lactic acid buildup causes soreness, and muscle stiffness spreads from the waist to the shoulders and neck.

Declining Physical Function: Prolonged sitting can lead to muscle atrophy, a reduced metabolic rate, and increased fatigue. At the same time, poor blood circulation and oxygen deprivation in the body further contribute to fatigue.

Lack of Exercise and Incorrect Sitting Posture: Lack of exercise and an incorrect sitting posture can prevent the body's muscles and joints from getting sufficient exercise and relaxation. For example, when the cushion is too thick or the front edge of the seat cushion compresses the back of the thighs, the ischial tuberosity continuously rubs against the bursa, causing aseptic inflammation. When the piriformis muscle in the deep part of the buttocks becomes tense, it can compress the sciatic nerve, resulting in radiating numbness in the lower limbs.

High Mental Stress: Excessive stress can disrupt the body's endocrine system, affecting metabolism and the immune system, and making a person feel tired.

Alleviation Measures:

• Correct Sitting Posture: Align the height of the back cushion with the L3 to L5 segments of the lumbar spine, keeping it between 20 and 25 centimeters, and fill the gap at the lowest point of the waist. Adjust the depth of the seat cushion so that there is a three-finger gap between the thighs and the edge of the cushion, with the knees at the same height as the ischial tuberosities. The soles of the feet should be flat on the ground, and the knee joints should be kept at 90 to 110 degrees. When the elbows hang naturally, the desktop should be level with the elbows, and the eyes should look straight ahead at the top edge of the screen.
• Dynamic Adjustments: Perform a spinal reset exercise every 20 minutes, such as clasping the hands behind the head, leaning back and arching the back for 5 seconds, and then bending forward to touch the toes and holding for another 5 seconds. Stand up for 2 minutes every hour of work and do side stretches by crossing the hands and raising them overhead while walking.
• Regular Breaks: Every 45 to 60 minutes of work, get up and move around for 5 to 10 minutes. Do some simple stretching exercises, walk around, or use a standing desk.
• Increase Exercise: Try to set aside 30 minutes a day for aerobic exercise, such as brisk walking, jogging, or swimming, to improve cardiopulmonary function and metabolic rate.
• Relax and Reduce Stress: Try methods such as meditation, yoga, and deep breathing to relieve stress and maintain mental balance.