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The Longer You Sit, The Weaker Your Spine And Joints Would Become

The Longer You Sit, The Weaker Your Spine And Joints Would Become

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    Infographic credit: Funders and Founders

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    How Prolonged Sitting Damages Your Spine

    Sitting down for prolonged periods of time – even around 20 minutes – can put immense pressure on the spine if we aren’t conscious of our posture which can cause our shoulders to slump forward. Discomfort, numbness and spine misalignment are all caused by long office hours and sitting in front of the computer for too long.

    When you sit, you are distorting the natural curve of the spine, which means your muscles surrounding the spine need to readjust to keep the spine in place. This starts to cause tension and weakens the muscles over time creating less support for the spine.

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    How Prolonged Sitting Damages Your Joints

    Joints such as your hips suffer greatly when sitting for long periods of time. Your hips become tight and begin to have limited range of motion as they are not extended enough through regular walking breaks. This is the same for other joints such as your knees that are kept locked in a similar position and don’t get regular extension.

    When the spine is misaligned it can cause havoc in other areas of your body including your joints so make sure you look after your spine so your spine can promote good alignment and less tension throughout your body.

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    How To Prevent Further Damage

    It’s important to make sure you get up from sitting and move your body for 2 minutes every 20 minutes. Make sure you stretch out your back and check your posture by keeping your shoulders back and straight with your spine. Walking around for a couple of minutes will give a break to your muscles lessening the tension.

    It’s also important to be aware of your posture every 20-30 minutes and it could be a good idea to set an alarm on your phone to remind you to check. Being aware of posture during sitting will help reduce the strain put on your back and joints and together with having regular breaks will hugely reduce long-term back pain.

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    Featured photo credit: stockpic via pexels.com

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    Jenny Marchal

    Freelance Writer

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    Last Updated on September 20, 2018

    How to Stay Calm and Cool When You Are Extremely Stressful

    How to Stay Calm and Cool When You Are Extremely Stressful

    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

    1. Breathe

    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

    • Take five deep breaths in and out (your belly should come forward with each inhale).
    • Imagine all that stress leaving your body with each exhale.
    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

    Feel free to repeat the above steps every few hours at work or home if you need to.

    2. Loosen up

    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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    3. Chew slowly

    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

    4. Let go

    Cliche as it sounds, it’s very effective.

    The thing that seems like the end of the world right now?

    It’s not. Promise.

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    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

    Letting go isn’t easy, so here’s a guide to help you:

    21 Things To Do When You Find It Hard To Let Go

    5. Enjoy the journey

    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

    6. Look at the big picture

    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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    Will this matter to me…

    • Next week?
    • Next month?
    • Next year?
    • In 10 years?

    Hint: No, it won’t.

    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

    Stop agonizing over things you can’t control because you’re only hurting yourself.

    7. Stop demanding perfection of yourself

    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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    8. Practice patience every day

    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

    • The next time you go to the grocery store, get in the longest line.
    • Instead of going through the drive-thru at your bank, go inside.
    • Take a long walk through a secluded park or trail.

    Final thoughts

    Staying calm in stressful situations is possible, all you need is some daily practice.

    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

    Featured photo credit: Brooke Cagle via unsplash.com

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