We’ve all heard the saying, “Your chair will kill you!” But what does that really mean? How could sitting possibly be as bad as smoking? Today, we’re diving into the facts behind this modern-day health concern, and more importantly, we’ll discuss how you can fight back—without taking it sitting down, so to speak.

The Facts Behind the Danger of Sitting

In 2012, scientists reviewed 18 studies on the subject and published their findings in Diabetologia.  The researchers compared people who spent long periods sitting with those who moved more throughout the day. The findings were alarming.

The study found that people who sit for long periods have a significantly higher relative risk of developing serious health conditions compared to those who sit less. Specifically:

• 112% increase in the risk of diabetes: This means that people who sit for extended periods are more than twice as likely to develop diabetes compared to those who sit less.
• 147% increase in the risk of cardiovascular events: Prolonged sitting increases the risk of experiencing cardiovascular events like heart attacks or strokes.
• 90% higher risk of death from cardiovascular causes: The risk of dying from heart-related issues is almost double for those who sit a lot.
• 49% higher risk of death from all causes: Overall, prolonged sitters have about a 50% higher risk of dying from any cause compared to more active individuals.

Why This Matters

These percentages are relative, meaning they compare the risk between the high-sitting and low-sitting groups. The higher the rate, the greater the risk difference between these two groups.

For instance, a 147% increase in the risk of cardiovascular events doesn’t mean that sitting guarantees you’ll have heart problems. Instead, it means that if you’re in the high-sitting group, your risk is 1.47 times greater than someone in the low-sitting group.

Are you looking at your favorite chair differently now?

But why is sitting being compared to smoking? The phrase “sitting is the new smoking” gained attention after an article in the LA Times featured Dr. Anup Kanodia, a physician and researcher at Ohio State University. He referenced two significant studies:

One Australian study published in The British Journal of Sports Medicine in 2012 found that every hour spent watching TV (and presumably sitting) could shorten your lifespan by about 22 minutes. For comparison, smoking a cigarette is estimated to cut about 11 minutes from your life. This suggests that prolonged sitting could be even more harmful than smoking.

But What If You Exercise Daily?

You might think, “But I work out every morning—doesn’t that protect me?” Unfortunately, the answer isn’t as reassuring as we’d like. A 2010 American Journal of Epidemiology study followed 123,000 people over 13 years and found that even regular exercise didn’t fully offset the risks associated with prolonged sitting. Men who sat for most of the day were 18% more likely to die during the study, while women’s risk increased by 37%. These results held true regardless of how much exercise participants got outside their sitting time.

What Can You Do?

So, what’s the antidote to this “sitting disease”? It depends on how far you want to go. Dr. James Levine, an endocrinologist at the Mayo Clinic, famously said, “The chair is out to kill us.” To combat this, he installed a treadmill in his office so he could walk all day.

But you don’t need to go to such extremes. Most experts recommend taking small, frequent breaks every 30 to 60 minutes during your day. Stand up, stretch, and walk around a bit. Even free software options, like Workrave (www.workrave.org), remind you to take these breaks.

From an osteopathic perspective, we often refer to people who work in offices as “professional sitters.” After all, anyone who spends 8+ hours a day, 5 days a week, doing anything is clearly a professional, and we try to create the best environment for them.  That means good ergonomics and a good chair. Even though comfort and alignment are the goals here, we still need to get up and move!

If you want us to work with you to help make “Your Lifestyle Your Medicine”, email me at ed@edpaget.com. 

References

1. Wilmot, E.G., Edwardson, C.L., Achana, F.A., et al. (2012). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia, 55(11), 2895-2905.
2. Dunstan, D.W., Howard, B., Healy, G.N., Owen, N. (2012). Too much sitting–A health hazard. Diabetes Research and Clinical Practice, 97(3), 368-376.

Many teenagers face scoliosis, which can lead to concerns about treatment options, especially surgery. In this article, we’ll explore the challenges of scoliosis, the limitations of traditional treatment methods, and various non-invasive alternatives that teens can use at home. By understanding these alternatives, teens can make informed decisions that may help them avoid invasive surgical procedures.

Avoiding Scoliosis Surgery

For many teens diagnosed with scoliosis, the immediate worry is the possibility of surgery. However, there are many alternatives to explore before considering such a drastic step. While surgery might be necessary in severe cases, effective non-invasive treatments can help many manage their condition successfully.

Understanding Scoliosis & Its Challenges

When scoliosis is first diagnosed, it can be a shocking experience, especially for teenagers. The condition often seems to appear suddenly, which can be alarming for both the teen and their family. However, scoliosis typically develops over time, and it’s essential to recognize the signs early.

Scoliosis causes the spine to curve sideways and can affect any part of the spine, but it most commonly impacts the thoracic (chest) and lumbar (lower back) regions. Idiopathic scoliosis, the most common form, has no known cause, leaving many teens wondering why it happens to them. Accepting this condition can be tough, as it often leads to self-esteem issues due to changes in appearance, such as uneven shoulders, rib humps, and a shifted waist.  Girls are more affected than boys, and the most common curve is the Reverse S shape when looking at someone from behind. It is also called a Dextro Thoracic, Levo Lumbar curve. 

While mild scoliosis may not cause significant health problems, severe cases can compress vital organs like the lungs and heart, leading to serious health risks. The degree of the curve will be above 80, measured using the Cobb Method. As teens grow older, they may experience pain, stiffness, and fatigue, which can impact their daily activities and quality of life.

Traditional Treatments: Are They Enough?

When teens first see a doctor for scoliosis, they often encounter a limited set of options: watchful waiting, bracing, or surgery. This traditional approach only sometimes considers the variety of non-invasive therapies that teens can use immediately.

The wait-and-see approach involves regular monitoring through X-rays to see if the curve worsens. If it does, bracing might be recommended, and surgery becomes a possibility if the curve reaches a specific angle. Traditional surgery often involves fusing the spine with rods, which can lead to complications and a lifetime of limited mobility. While modern techniques have improved, they still carry risks and don’t guarantee success.

An emerging technique called vertebral tethering shows promise, but at the moment (2024) it’s not widely available. Many teens undergo unnecessary surgeries that may lead to further pain and complications, which can be incredibly frustrating.

What YOU Can Be Doing at Home

Fortunately, teens can use several non-invasive methods at home to manage scoliosis effectively. One of the most beneficial approaches is exercise. Research shows that specific exercises can help slow down, stop, or even reverse the progression of scoliosis.

For example, this study found that patients with curvatures between 20° and 40° who wore a brace for at least 18 hours a day saw significant reductions in curve progression. However, sticking to a bracing schedule can be challenging, especially for teenagers.

Incorporating scoliosis-specific exercises can be incredibly effective. Take Fabi, who reduced her upper back curve by 18% and her lower back curve by 31% in the same timeframe by following the Scoliosis Protocol online. The remarkable thing is that the course we offer is in English, and Fabi had to get a translation to help her with the videos and Zoom meetings!

Dietary Changes and Supplements

Another crucial aspect to consider is diet. Research indicates that teens with scoliosis may have imbalances in neurotransmitters like serotonin. Eating tryptophan-rich foods like salmon, chicken, eggs, and spinach can help support serotonin levels.

In addition to exercise and dietary changes, passive therapies like physiotherapy, chiropractic care, massage, and acupuncture can help manage symptoms like pain and stiffness. However, these treatments alone haven’t been shown to reduce spinal curvature.

What’s the Takeaway?

In conclusion, teens diagnosed with scoliosis should know that their treatment options extend beyond bracing and surgery. Non-invasive methods, including specific exercises and dietary changes, can significantly impact the management of scoliosis and may even reverse its progression.

Teens need to explore holistic approaches that benefit their overall health, including bone and muscle strength and mental well-being, whether or not they choose surgery. If you’re a teen looking to explore these techniques further, consider contacting a professional specializing in scoliosis management. By taking control of your treatment plan, you can improve your quality of life while avoiding invasive surgical options.

Stay informed about your condition and share this knowledge with others who may benefit. Together, we can create a supportive community for teens navigating scoliosis.

If you want us to have a look at your case and help map out your next steps then email me: ed@edpaget.com