Sitting and working for prolonged hours at the office can result in quite a lot of health complications over time. The most immediate impact of a bad posture that you may experience is acute neck and back pain.
Over time, you may also start developing symptoms associated with poor blood circulation, migraines, stress-induced headaches, joint pain, and much more.
Moreover, sitting for more than 45 minutes in an upright position may also lead to the development of other health issues such as type-2 diabetes, muscle imbalances, cardiovascular problems, and in some cases, it is even said that sitting for hours without standing or moving around may also cause certain types of cancers.
Not to mention, with poor blood circulation in your lower extremities due to sitting for 7-8 hours nonstop, you will undoubtedly begin climbing the risk ladder for constant tendon, joint, and muscle pain.
In extreme cases, it is also quite likely that you will develop a condition called DVT or deep vein thrombosis. In light of this, let's take a deep dive into why you should ele
vate your legs while sitting at a desk and why it is important.
Health Risks Associated with Sitting in a Fixed or an Improper Position at Your Work Desk
An adequate sitting posture with your legs positioned for optimal wellness and comfort is very important to continuously propel towards workplace wellness and boost your overall quality of life. In addition, it can also help you steer clear of musculoskeletal issues such as constant leg, back, neck, and shoulder pain.
To get a clearer picture of the health risks you become susceptible to developing due to a poor sitting posture, here are some common problems that people often suffer from.
Lower Blood Flow
People who sit with an unnatural leg position or sit for too long can potentially minimize the amount of blood reaching the lower parts of their bodies – this primarily includes their calves and thighs. Over time, this can result in adverse health conditions such as constant numbness and stiff muscles.
Bends Your Spine Out of Shape
Yes. Sitting unnaturally, such as cross-legged for 4-5 hours without adjusting your posture or moving around can create tension in the spine, which will eventually lead to .its curvature. In turn, a misaligned spine may cause problems such as escalating scoliosis
Swelling
If you sit upright for prolonged periods with your feet anchored to the ground, it is going to eventually cause swelling in your ankles and legs. This condition is called edema. It is very uncomfortable and at times, painful.
The best way to counteract this problem is to use a standing desk where you can alternate between sitting and standing to improve muscle balance and optimal blood fl
ow.
The Importance of Elevating Your Legs: Tops Things You Should Consider
Elevating your legs on a height-adjustable work desk can help reduce swelling and promote optimal blood flow. Here are some factors that you should when elevating your legs.
The Amount of Time You Should Elevate Your Legs For
People who have to contend with mild to severe leg, feet, or ankle swelling should consider raising their legs at about a 15 to 30-degree angle for at least 30 minutes. It is also important that should stay consistent, elevating your legs 2-3 times a week for optimal results.
The Height of the Elevation for Best Results
The best way to relieve swelling improve circulation, and prevent gradual venous drainage is to elevate your legs at a maximum of height 12 inches. Your legs should visi
bly be above your chest and at a 45-degree angle. If you can't do that lift them at 8 inch range and a 15-20 degree angle.
The Optimum Way to Raise Your Legs in the Office
One of the most important steps to consider when elevating your legs is ensuring your core and spine stability and comfort. Refrain from contorting your back muscles to lift your legs unusually. Remember that you aren't casually elevating your legs, you're doing it to promote your overall postural wellness.
Another great way to do this is to use a reclining chair at the office or home. These chairs feature height-adjustable footrests where you can ideally and comfortably elevate your legs. Plus, they are also cushioned and arched for increased mid and lower back support.
However, if you don't have a recliner at the office, you can elevate your legs using another office chair or a tall stool that can enable you to raise and stretch your legs at a 45-degree angle.
