Long sitting is the natural enemy of man. Pain in the back, buttocks and legs are almost inevitable. Our body is made for exercise, and not so long ago people spent most of the day on their feet. Be it to hunt or do the field or housework.
Long sitting - the natural enemy of man
Thank the new achievements (infrastructure, technology, workplace) our time, our everyday life looks completely different than that of our ancestors. However, our genetics, anatomy and physiology are the same. Most of the time we're on our way to work, sitting at work, sitting on the way home, and we're also eating and watching TV.
So when does our body get the movement it needs? The body adapts to its load. Structures that are not moved shorten, so that natural movements such as a squat or just upright posture and upright walking are no longer possible.
Certainly also interesting : sciatic discomfort and the piriformis syndrome
Much and wrong sitting is one of the most common causes of back pain. This also applies to the piriformis syndrome. When sitting, we exert a constant pressure on the piriformis. This results in a metabolic deficit in the musculature, which leads to cramping and shortening in this area. However, it is not just the piriformis that suffers from this attitude.
The muscles on the thigh back, the so-called Ischiocrurale musculature, tends to reversible shortening. The hip flexor muscles and the abdominal muscles are weakened, resulting in an unnatural alignment of the spine not only when sitting, but also in the long term while standing and running.
Small changes help
Of course, the optimal solution would be to redesign our posture patterns, unfortunately this is not possible in most cases. Therefore, you should note some points when sitting :
- Change your seating position as often as possible. Lying in the chair is perfectly permissible in between.
- Do not hit each other's legs
- Do not sit on your wallet
- Optimally set up your workplace
- Actively shape your breaks by, for example, running a round in the fresh air
Exercises that help you in acute cases and are also carried out in the office
Keep the stretch for at least a minute - preferably a little longer. Switch to the other side after each exercise.
Standing at the table
Standing at the table © squaredotmedia
Place your left leg on the table at an angle so that the outer thigh and lower leg are in contact with the table. The lower leg is parallel to the edge of the table. You probably already feel a slight stretch in the buttocks. Tilt the upper body forward. Walk with your hands as far forward as possible and relax.
Sitting the ankle on the knee
Sitting the ankle on the knee © squaredotmedia
Sit upright on the front edge of the chair so that both feet are in contact with the ground. Place the right ankle on the left thigh so that the thigh is horizontal in front of you. Bring the right hand to the right thigh just above the knee and the left to the left foot. Tilt forward with a long back.
Control the intensity by applying some pressure on the thigh with your right hand. Only go as far as it feels good for your knee.
Massage the piriformis with the fascia ball
Massage the piriformis with the fascia © squaredotmedia
Place the ball under the right buttock so that you can roll out the side area with the ball and do not sit on it with the ischium.
Use small circular movements to roll out the big and full lateral gluteal muscles. You will find that some areas are relatively relaxed and others are the more painful. Stay in these places for a moment. You've probably quickly identified the piriformis.
You do not have to do the exercise on the floor. Stand with your back to a free wall and place the ball between the buttocks and the wall. Even from this position you can reach the Piriformis.
Slowly roll the ball, because the Piriformis is a bit hidden. If you roll over it quickly, you will not get that far into the tissue to address the piriformis.
Even more great stretching exercises can be found here!
Author: Katharina Brinkmann
Book tip from the editor:
Sciatic discomfort and the piriformis syndrome
Our training experts Katharina Brinkmann and Nicolai Napolski have written the first guidebook dealing with this disease decidedly.
The authors have not only collected the most important information on background and genesis, but also developed a specially designed for the piriformis syndrome exercise concept that presents simple and effective techniques that stretch the shortened muscle, strengthen the pelvic girdle and correct postural damage can. This will teach you how to treat the Piriformis syndrome yourself, so that your pain will soon be a thing of the past.
The self-help book can be ordered directly here in the shop or on Amazon.