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Long hours sitting at office causing back pain? Study suggests a simple routine that may bring relief
Lifestyle

Long hours sitting at office causing back pain? Study suggests a simple routine that may bring relief

by jummy84
written by jummy84

Does your lower back cramp up after sitting for long hours at the office? Desk-bound jobs usually involve very long hours sitting in one position. So it is no surprise when the body eventually protests, showing up with complaints in different ways, including weight gain or a severe backache. Back pain is one of the most immediate effects of prolonged sitting. This leaves many wondering how often they should stand, and if there’s any specific interval that lowers the pain better.

Don’t let your back pain get worse. Know the signs.(Picture credit: Shutterstock)

ALSO READ: Spine surgeon warns Indians not to ignore back pain until it’s too late, reveals who all ‘should be extra careful’

A study published in the journal of Applied Ergonomics put all the guesswork to rest by suggesting an interval that may help ease back pain more for office workers.

What did the study find?

The researchers wanted to identify which sit-stand routine alleviates back pain. They compared two methods. The first one was a fixed routine where everyone followed the same rule of 30 minutes sitting and 15 minutes standing. The second was personalised, which determined the person, choosing their own timing based on when their back aches.

The results showed that those who followed the 30:15 routine had reduced back pain and reported better concentration, lower stress. However, when the study participants followed their personalised timings, the improvements were very slight.

At work, sit for 30 minutes and stand for 15 minutes. (Picture credit: Gemini)
At work, sit for 30 minutes and stand for 15 minutes. (Picture credit: Gemini)

What does 30:15 sit-stand routine mean?

As per the findings, sitting for 30 minutes and then standing for 15 minutes was found to provide more substantial benefits. You may try to customise your own sit-stand routine at work, but it may not be as effective. A personalised routine typically involves deciding your own intervals, based on personal convenience or work commitment. For example, standing up and going for a walk, only after your presentation deck is complete, or when your back aches.

But here’s the catch: you may be inconsistent when you decide your own sit-stand interval. But when you follow a fixed routine, i.e, sitting for 30 minutes, followed by 15 minutes of standing, it removes your guesswork as well. You have a structured plan, and even the results are better.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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Video Premiere: Sitting on Saturn's "Ghouls"
Music

Video Premiere: Sitting on Saturn’s “Ghouls”

by jummy84
written by jummy84

Just in time for the scariest of holidays, and fresh off the road with 311, Sitting on Saturn are bringing the Halloween vibes home with a bone-chilling, guitar-thrashing video for their track “Ghouls.” The video is a truly legit cinematic work and the track brings a wild, wreckless heft that shows that the band threw their full creative might at it.

Check out the premiere of the video below, as well as the behind the scenes edit for a deeper dive into the making of “Ghouls”.

“Ghouls started as this wild jam one night that just kept getting crazier until it felt like something out of a horror movie— it had that heavy, eerie energy that felt straight out of The Twilight Zone. We grew up on old Halloween movies, so we wanted to capture that campy horror vibe but create a funny original story. The video is like a nightmare that turns into a monster concert — We storyboarded it together, and Hoyt handled the directing and editing to bring it all to life.” – Sitting On Saturn

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Gastroenterologist reveals how long hours of sitting at work impact your gut health: ‘Causes bloating, constipation…’
Lifestyle

Gastroenterologist reveals how long hours of sitting at work impact your gut health: ‘Causes bloating, constipation…’

by jummy84
written by jummy84

Long hours of sitting at a desk at work are red-flagged by medical experts because of the adverse effects on health, from back pain to heart health. It also negatively impacts your gut. In an interview with HT Lifestyle, Dr Senthil Ganesan, senior consultant, surgical gastroenterologist at SIMS Hospital, Chennai, revealed that beyond the commonly known obesity and metabolic disorders, long hours of sitting at a desk impact the gut seriously, especially the intestines.

Sitting long hours at desk affects your gut motility. (Shutterstock)

ALSO READ: Acidity and bloating continue despite medications? Gastroenterologist reveals this reason behind common gut issues

Why is gut health at risk?

He explained the reason behind why the gut is at risk, “Our digestive system, especially the intestines, relies on regular movement, or peristalsis, to keep things flowing. When we stay still, gut motility slows down, causing bloating, constipation, and discomfort.”

Moreover, according to the doctor, prolonged sitting causes a ‘stagnation’ in your gut that heightens inflammation and makes you feel tired at work.

He further elaborated, “The gut is not just a tube that moves food from one end to another. It’s a complex system with muscles contracting in waves, nerves coordinating these movements, and bacteria aiding digestion. When we sit for too long, these muscles don’t get the workout they need. If your overall activity is low, things start to stagnate, especially after a high-calorie, fat-rich, modern diet. This stagnation in the gut can trigger inflammation, slow metabolism, and make you feel lethargic.”

What to do?

Walk instead of being seated if you are taking calls. (Freepik)
Walk instead of being seated if you are taking calls. (Freepik)

What is the best way to protect your gut health if you have a desk job that may include long hours of sitting? Dr Senthil Ganesan highlighted the value of taking frequent breaks, drinking water, and maintaining a high-fibre diet.

He said, “In addition to a daily workout at home, you should avoid sitting in one place at the office for more than 45 minutes. Even short, strategic breaks—like walking around the office or doing stretches—can help. Make a habit of standing up while taking phone calls. Drinking water regularly helps, as dehydration also slows down bowel movements and is a common cause of constipation. Many people turn to high-fibre diets to keep their intestines moving, but fibre alone can’t replace movement. ”

His advice was that if you are feeling bloated at work, start moving, such as stretching or standing during calls.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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Anant Ambani's fitness trainer says simple movements like ‘sitting cross-legged, squatting’ can improve joint health
Lifestyle

Anant Ambani’s fitness trainer says simple movements like ‘sitting cross-legged, squatting’ can improve joint health

by jummy84
written by jummy84

From sitting in chairs all day to avoiding natural movements like squatting or sitting cross-legged, modern habits are quietly weakening our joints and core. Celebrity fitness trainer Vinod Channa, who helped Anant Ambani and Nita Ambani with their weight loss journeys, explains in his September 16 Instagram post why reconnecting with these basic postures is essential for long-term health. (Also read: Fitness coach says ‘walk like your life depends on it’, shares 10 rules to melt belly fat and get lean by New Year )

Fitness trainer Vinod Channa advocates for traditional movements to combat modern sedentary habits.

Why are people struggling with basic movements today

Vinod explains in his post, “I tell people who come to the bot centre that they don’t do any intense or beneficial workouts. Whether it’s getting up, sitting down, some agility work, speed, endurance, or power, they avoid it.”

He adds, “The main reason for this is that nowadays, everybody sits at a 90-degree angle, and the lower body strength required for squatting has been lost. Their ankles, knees, hip joints, core strength, and elbows are all weak. That’s why they struggle with getting up, sitting down, and performing agility movements. They don’t even spend a full hour in 24 hours doing basic human activities like walking or moving around.”

Can simple routines keep your body strong

Highlighting the importance of simple routines, he says, “Even a simple hour of walking in a day is enough to maintain your joint and overall body strength. The lack of this is the reason for weakness. So whenever you get a chance, sit down to eat in a squatting position.”

Calling it the most natural way to use the body, Vinod concludes, “This is the traditional Indian style and is the best way, it engages elbows, wrists, shoulders, and hip joints while eating. Always try to use your joints and muscles whenever you get the opportunity.”

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

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