Many of us work in an office and what’s more, we don’t even sit properly in the chair. If we sit for many hours a day without doing simple exercises, we risk our health. Very big problems can arise, some of them “suddenly”, as physiotherapist Alexandru Ilie says. Finally, it affects our own productivity.

During the discussion “Over coffee” we touched on various topics and very simple exercises (some even on a chair) to fight disc herniation, kyphosis, carpal tunnel syndrome (especially for those who spend a lot of time in front of the computer, like I .T. – scientists or accountants). They also discussed presenteeism, how to sit correctly and much more.

Below are the main topics for discussion, and to help you out, I’ve broken them down by time so you can jump right to the topic you’re most interested in.

“We have to learn to tense our buttocks very often when we are in the office. That is, to strain the gluteal muscles while sitting with your butt on a chair (see an example in the video). Squeeze your butt a little 20-30-50 times a day: 10 rounds of 5-10 repetitions,” said physiotherapist Alexandru Ilie.

According to him, it is important that the gluteal muscles have optimal tone, because they are responsible for the position of the pelvis.

• “When they’re weak, the pelvis rolls forward when I stand up, and thus accentuates that lumbar curve even more. Lumbar hyperlordosis occurs. We have too much pressure in the lumbar end apparatus, which leads to a hernia type phenomenon.”

See in the interview what simple things you can still do.

0:00 Introduction

0:24 How do you usually sit in a chair?

1:24 What problems can long-term sitting in a chair create?

1:57 What the brain thinks when we sit in a chair

2:25 How varicose veins are manifested

4:00 Can you lose weight if you stand for 10 minutes an hour?

5:28 An app can remind you to get up from your chair

6:00 What is education through entertainment

7:00 Why do our backs and legs hurt a lot when we go on vacation

11:30 Do I need someone to give me permission to run?

14:00 Which position is best? Further!

14:20 How much does a sports ball help if you work a lot in the office and for how long

18:30 It is not good to sit at an angle of 90 degrees. why Which angle is good? 100-105 degrees on the back.

19:50 Why do many people have kyphosis? This is what it looks like, subconsciously, as an extremely distorted postural deficiency.

22:16 What problems does kyphosis cause?

26:00 What is the best way to carry a backpack that has a lot of weight

26:50 Is there anything else you can do if you have kyphosis?

31:00 What to do if you have signs of a herniated disc, how scrolling (on the phone) affects our health and what to do. A few simple things

38:00 Check out tips on how to avoid herniated discs below the belt. This can cause muscle weakness.

41:30 What people should do to prevent herniated discs and other conditions. What kind of exercises – a few examples

43:30 Beware of carpal tunnel syndrome for those who work a lot at the computer. A few simple exercises that can be performed at any time and without effort.

45:40 What is presenteeism and how it affects companies