{"id":308916,"date":"2020-12-22T09:43:00","date_gmt":"2020-12-22T08:43:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=308916"},"modified":"2024-04-23T09:01:39","modified_gmt":"2024-04-23T07:01:39","slug":"7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/","title":{"rendered":"7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#Why_sitting_for_long_periods_is_dangerous\" title=\"Why sitting for long periods is dangerous\">Why sitting for long periods is dangerous<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#What_type_of_pain_can_trouble_us\" title=\"What type of pain can trouble us?\">What type of pain can trouble us?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#Factors_that_affect_back_pain\" title=\"Factors that affect back pain\">Factors that affect back pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#1_Focus_on_correct_posture\" title=\"1. Focus on correct posture\">1. Focus on correct posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#2_Change_positions\" title=\"2. Change positions\">2. Change positions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#3_Diet\" title=\"3. Diet\">3. Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#4_Ergonomic_equipment\" title=\"4. Ergonomic equipment\">4. Ergonomic equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#5_Undertake_regular_physical_activity\" title=\"5. Undertake regular physical activity\">5. Undertake regular physical activity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#6_Maintain_psychological_well_%E2%80%93_being\" title=\"6. Maintain psychological well &#8211; being\">6. Maintain psychological well &#8211; being<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#7_Find_a_specialist\" title=\"7. Find a specialist\">7. Find a specialist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sitting at the computer in this day and age can be considered almost similar to smoking, for example. We all know it&#8217;s bad for us, we promise to stretch and sit up straight as we work, but then we dive into new tasks and still squirm around in our chairs. And stretching? We successfully manage to put that out of our mind during the work day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We won&#8217;t remember until evening, when we&#8217;re sitting or lying next to the TV again, and there&#8217;s an unpleasant back pain. It can take many forms, some suffer from lower back pain, others complain about the cervical spine. Although this pain appears trivial, they can have far more unpleasant consequences, such as severe migraines, which can keep a person out of work for several days. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But&nbsp;why&nbsp;make&nbsp;life&nbsp;miserable&nbsp;when<strong>&nbsp;pain&nbsp;can&nbsp;be&nbsp;prevented<\/strong>. And it&#8217;s not that complicated. In today&#8217;s article, we&#8217;ll tell you just how to do it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Why_sitting_for_long_periods_is_dangerous\"><\/span>Why sitting for long periods is dangerous<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"898\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-898x1124.jpg\" alt=\"Why sitting for long periods is dangerous\" class=\"wp-image-196576\" title=\"Why sitting for long periods is dangerous\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-898x1124.jpg 898w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-1227x1536.jpg 1227w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001.jpg 1278w\" sizes=\"auto, (max-width: 898px) 100vw, 898px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If a person sits for a long time, the <strong>likelihood of injury<\/strong> or other&nbsp; mechanical damage to the back muscles, tendons, bones or ligaments increases. When they stretch or make an unexpected move they may suddenly feel a <strong>sharp pain<\/strong>, <strong>a crunch<\/strong>, or some other unpleasant symptoms. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>During long periods of sitting, <strong>fatigue of the back and neck muscles<\/strong> also occurs, as the blood supply decreases and high tension is exerted on the spine, especially on the lower back and neck area. In addition, sitting causes the discs to compress, which prevents nourishment and can lead to premature degeneration.<span style=\"color: #ff6600;\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Overall, you may experience a <strong>deterioration in your health<\/strong>, <strong>physical condition<\/strong>, digestive issues, higher blood sugar and fat levels or an increase in body fat percentage over time due to prolonged sitting. And these are just some of the many risks associated with long-term sitting. Therefore, you should try to exercise regularly. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A common problem associated with long term sitting is upper and lower cross-symptoms. These are muscular disbalances that arise as a result of <strong>inappropriate, unilateral loading of the musculoskeletal system<\/strong> without subsequent compensation, which simplistically means that we are still engaging some muscles in the same way and neglecting others.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>The upper cross syndrome has a shortening of the upper fibers of the trapezius muscle, the erector spinae muscles and SCM muscle. You can identify this disbalance in a person by their<strong> head jutting forward<\/strong>, there is also an overload of the cervical and thoracic transitions and so-called upper crossed syndrome. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<p>In <strong>lower cross syndrome<\/strong>, both the hip flexors (front of the thighs) and the torso flexors are shortened both in the large and small gluteal muscles. The way to recognise this imbalance is that the pelvis tends to move forward and there is lordosis in the lumbar cross area. In addition, it also leads to change in gait&nbsp;coordination. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_type_of_pain_can_trouble_us\"><\/span>What type of pain can trouble us? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Back pain can be&nbsp;divided&nbsp;into&nbsp;<strong>2&nbsp;types<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pain in the lower back <\/li>\n\n\n\n<li>pain in the upper back <\/li>\n<\/ul>\n\n\n\n<p>For both types of pain, it is necessary to recognise during&nbsp;treatment whether these are acute or chronic problems. In the first instance, it is a pain that will plague you for a matter of <strong>hours<\/strong>, <strong>days at the most<\/strong> and, at a <strong>maximum, a week<\/strong>. Chronic pain usually <strong>lasts for more than three months<\/strong> and can stay with you for life. It is even possible for acute problems to become chronic over time, so you shouldn&#8217;t underestimate any pain, but rather address the cause as soon as possible.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Factors_that_affect_back_pain\"><\/span>Factors that affect back pain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Back pain, like many other health problems, affects many factors. Some of them are in one&#8217;s control, some are not. If possible, one&nbsp;should do their <strong>absolute best to prevent back pain<\/strong> and avoid long-term problems. What factors, besides sitting for a long time, affect back pain? <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-749x1124.jpg\" alt=\"Factors that affect back pain\" class=\"wp-image-196613\" title=\"Factors that affect back pain\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Age<\/h3>\n\n\n\n<p>The first major problems with back pain occur in most cases between the ages of 30 to 50 and become more frequent as we age. There is a <strong>gradual loss of bone strength<\/strong> due to osteoporosis and a simultaneous decrease in elasticity and muscle tension. In addition, intervertebral discs lose elasticity with age, which reduces their ability to cushion vertebral shocks.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Physical activity also has a major impact on bone strength in relation to slowing down these degenerative processes and preserving our health into old age. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Physical condition<\/h3>\n\n\n\n<p>People who are less physically fit have more frequent back pain.&nbsp;This is mainly due to <strong>weaker back and abdominal muscles<\/strong>, which then cannot provide proper support for the spine. It is therefore advisable to include activities that <strong>strengthen the muscles<\/strong> when you are sitting at your computer during the day. You can exercise the core of your body comfortably at home. In case you decide to catch up on all your activity over the weekend and overload muscles, you will go back to facing the same pain.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Weight<\/h3>\n\n\n\n<p>Rapid weight gain can have a negative effect not only on health, but also on back pain. Your muscles won&#8217;t be ready to<strong> carry more&nbsp;weight<\/strong>, which will also bring back pain. Being <strong>overweight<\/strong> <strong>or obese<\/strong>&nbsp;<strong>for<\/strong> <strong>long-term<\/strong> has the same consequences.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Genetics<\/h3>\n\n\n\n<p>Some back problems that cause pain can also be genetic. Examples include<strong> various forms of arthritis or scoliosis<\/strong>. If you know that you have a disposition to this, it is good to focus on pain prevention all the more and consult an orthopaedist or physical therapist. The sooner you start, the more likely you are to avoid it.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Stress<\/h3>\n\n\n\n<p>When a person is stressed, their <strong>muscles are much more tense<\/strong> than in the case of being calm and at rest. This tension can then also lead to pain. As far as possible, you should try to eliminate especially long-term stress from your life, which goes hand in hand with other chronic diseases.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"43942,5331,40558,5585,5250,30342,7974,36043,29118,36340,8181,8347\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Smoking<\/h3>\n\n\n\n<p>When we mentioned at the beginning of the article that sitting for long periods of time is similar to smoking, we must also draw attention to the <strong>dangers of combining these two activities<\/strong>. In addition to the risk of thrombosis and heart attack, you are more likely to<strong> experience back pain<\/strong> if you spend your days sitting and regularly smoking. Do you feel like it&#8217;s unrelated? The opposite is true. <strong>Smoking impairs the flow of blood and oxygen to the discs<\/strong>, which can cause them to degenerate more rapidly and thus cause pain.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"890\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/zatez-890x1124.jpg\" alt=\"Unilateral strain\" class=\"wp-image-196632\" title=\"Unilateral strain\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-890x1124.jpg 890w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-317x400.jpg 317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-1217x1536.jpg 1217w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-1622x2048.jpg 1622w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-scaled.jpg 2028w\" sizes=\"auto, (max-width: 890px) 100vw, 890px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:114px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Unilateral strain<\/h3>\n\n\n\n<p>Unilateral loading of one half of the spine leads to asymmetry&nbsp;of the muscles, which can result in back deformations. This excessive load on one side is quite<strong> common in sports<\/strong> such as tennis squash and the like, where the player holds the racket mostly in one hand. For these activities, the <strong>unilateral load<\/strong> <strong>needs to be compensated<\/strong>.<\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, overloading of one half of the back may also occur when <strong>carrying a handbag<\/strong>. Women are usually used to not changing their shoulders, and considering what&#8217;s in their purse, it can be quite a load. Try to change hands or shoulders regularly, even if you are carrying groceries or a gym bag.<\/p>\n\n\n\n<div style=\"height:55px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And now that we know why sitting for long periods of time are dangerous for us, what types of back pain exist, and what factors affect it, we can finally look at <strong>7 tips to help us either minimize back pain or get rid of it altogether.&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Focus_on_correct_posture\"><\/span>1. Focus on correct posture<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It doesn&#8217;t matter if you&#8217;re sitting or standing, for both activities, and indeed for sports and other activities you&#8217;re engaged in, you should be <strong>mindful of correct body posture<\/strong>. In short, we will&nbsp;describe what the correct posture and seating should look like.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"663\" height=\"879\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC08311.jpg\" alt=\"Correct posture\" class=\"wp-image-196672\" title=\"Correct posture\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08311.jpg 663w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08311-302x400.jpg 302w\" sizes=\"auto, (max-width: 663px) 100vw, 663px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How to stand correctly <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Whilst standing, try to stretch to a height so that the body is upright. <\/li>\n\n\n\n<li>Push your shoulders back and try to pull your stomach in.<\/li>\n\n\n\n<li>Keep your head level and your neck and chin should be held at 90 degrees.<\/li>\n\n\n\n<li>Allow your arms to hang loosely at your sides. <\/li>\n\n\n\n<li>Keep your legs approximately shoulder width.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How to sit correctly <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep your feet on the floor, don&#8217;t cross them. If you cannot reach the ground, use an underlay. <\/li>\n\n\n\n<li>The calves and thighs should have an angle of approximately 90 degrees at the knees. The same angle should be between the thighs and torso, as well as between the forearms and arms.&nbsp;<\/li>\n\n\n\n<li>Keep your shoulders relaxed and your elbows close to your body. <\/li>\n\n\n\n<li>Keep your back propped up. If you have a chair without lumbar spine support, use, for example, a pillow to maintain support.&nbsp;<\/li>\n\n\n\n<li>If you are working at a computer, keep your head level and try to keep the screen at eye level so you do not lean towards the computer. <\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Change_positions\"><\/span>2. Change positions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"985\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1124x985.jpg\" alt=\"Stretching with back pain \" class=\"wp-image-196686\" title=\"Stretching with back pain \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1124x985.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-400x351.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1536x1346.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje.jpg 1831w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even if you seated in the most ideal position all day,&nbsp; your body can become stiff and sore. The ideal solution is therefore to <strong>change positions, stretch and perform similar activities that make<\/strong> <strong>the body move at least a little<\/strong>. Even the most busy person should get up regularly (preferably every hour) for at least a minute from work and stretch the body lightly.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There is nothing to stop fitness enthusiasts from&nbsp; doing a mini workout in the form of a series of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"squats (opens in a new tab)\">squats<\/a> or push-ups. And if work permits, try incorporating<strong> mobile meetings which involve walking<\/strong> into your day. You don&#8217;t have to sit on a phone call with colleagues, especially if your job involves a little creativity. Such a half-hour mobile meeting will get the blood pumping, and it will help you <strong>mentally function better<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Diet\"><\/span>3. Diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diet&nbsp;<strong>affects&nbsp;almost&nbsp;all&nbsp;aspects&nbsp;of&nbsp;life<\/strong>, so it is important to&nbsp;mention its value in this context as well. As mentioned above, rapid weight gain, being overweight and obesity are common causes of back pain. Therefore, you know how<strong> easy it is<\/strong> <strong>to gain weight<\/strong> when you work all day and have minimal exercise. You can get a basic overview of how calories and macronutrients work from the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain. (opens in a new tab)\">How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if you don&#8217;t want to burden yourself with counting calories, and would still like to improve your diet, stick to the following simple advice:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Don&#8217;t&nbsp;overeat<\/strong>&nbsp;and&nbsp;stop&nbsp;eating&nbsp;before&nbsp;you&#8217;re&nbsp;completely&nbsp;full.<\/li>\n\n\n\n<li>Eat <strong>3 main meals<\/strong> and top them up with snacks as needed. Try to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-is-snacking-holding-you-back-from-losing-weight-11-easy-ways-to-get-your-diet-under-control\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"avoid nibbling during the day, (opens in a new tab)\">avoid nibbling during the day,<\/a> as even these calories count.<\/li>\n\n\n\n<li>Make&nbsp;sure&nbsp;you&nbsp;have&nbsp;a&nbsp;<strong>source&nbsp;of&nbsp;protein<\/strong> in every meal, such as&nbsp;dairy products, meat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vegetable meat substitutes (opens in a new tab)\">vegetable meat substitutes<\/a> and the like. Read more about protein sources in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"20 Foods, with Which You Can Easily Add Protein to Your Diet. (opens in a new tab)\">20 Foods, with Which You Can Easily Add Protein to Your Diet.<\/a><\/li>\n\n\n\n<li>Do not forget <strong><a aria-label=\"complex carbohydrates (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">complex carbohydrates<\/a><\/strong> (e.g. whole grains) and healthy fats (e.g. <a aria-label=\"nuts (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts<\/a>, <a aria-label=\"extra virgin olive oil (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">extra virgin olive oil<\/a>, <a href=\"https:\/\/gymbeam.com\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 fatty acids<\/a>).<\/li>\n\n\n\n<li>Try&nbsp;to&nbsp;eat&nbsp;as&nbsp;<strong>few&nbsp;processed&nbsp;foods&nbsp;as&nbsp;possible<\/strong>.<\/li>\n\n\n\n<li>Eat <strong>400g of vegetables and 200g of fruit<\/strong> daily.<\/li>\n\n\n\n<li>Ensure adequate dietary intake of manganese, <a aria-label=\"calcium (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">calcium<\/a>, <a aria-label=\"vitamin C (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin C<\/a>,<a aria-label=\"vitamin D, (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin D,<\/a> <a aria-label=\"vitamin K (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin K<\/a> and <a href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc<\/a>. All of these substances contribute to bone health.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1124x749.jpg\" alt=\"Healthy diet\" class=\"wp-image-196700\" style=\"width:843px;height:562px\" title=\"Healthy diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Ergonomic_equipment\"><\/span>4. Ergonomic equipment<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It really isn&#8217;t worth scrimping on a bed or office chair. Since a person <strong>spends<\/strong> <strong>approximately eight hours working<\/strong>, not counting the extra time we use to surf the Internet, it is necessary to choose a high-quality ergonomic chair that will provide sufficient back support.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Focus on having a chair with the following: <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">adjustable height<\/strong> \u2013 so that you can reach the ground and your knees are at an angle of 90 degrees<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Sufficient depth and width of the seat<\/strong> &#8211; one should be able to sit with their buttocks directly to the backrest, a gap of approximately five to ten centimetres should remain between the bend in the knee and the chair<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">backrest with lumbar support<\/strong> to provide sufficient support and a <strong>headrest<\/strong> that can be used during swinging<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">support for the arms<\/strong>, which relieves not only the hands themselves, but especially the back of the neck<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">mechanisms<\/strong> that allow rocking, moving and turning of the chair,&nbsp;which facilitates movement around the office, but also allows active sitting<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Also, do not ignore the <strong>quality of your mattress<\/strong>, as you should&nbsp;spend eight hours a day sleeping. The mattress should be <strong>firm enough<\/strong> to support the spine. Keep in mind that its lifespan is approximately 8-10 years. So if you have a mattress from childhood, you&#8217;re in your thirties, and you&#8217;re suffering from back pain, maybe it&#8217;s time to purchase a new one. Likewise, you should consider purchasing an <strong>ergonomic pillow.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case of back pain, it is good to also focus on the <strong>position<\/strong> <strong>in<\/strong> <strong>which you sleep<\/strong>. You have to try out what&#8217;s best for you. However, with back pain, it may be advisable to <strong>sleep on your<\/strong> <strong>back with&nbsp;knee support<\/strong> to ensure a neutral curvature of the lower back, or on <strong>your side with a pillow between the knees<\/strong>. However, sleeping on your stomach is not recommended, due to excessive strain on the cervical spine. <span style=\"color: #ff6600;\">[8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Undertake_regular_physical_activity\"><\/span>5. Undertake regular physical activity<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regular physical activity, like diet, has a <strong>positive effect<\/strong> <strong>on many&nbsp;aspects of life<\/strong>. After long periods of sitting, it helps to get your <strong>stiff body moving<\/strong>, and if you also do strength training, you may feel in a relatively short time that your muscles support your spine much better. You&#8217;ll have a better attitude, and your back will hurt less. According to comprehensive research, <strong>cardio<\/strong> <strong>activities such as swimming, walking or cycling<\/strong> performed in moderate intensity also have a positive effect on back pain. On the other hand, it is not advisable to engage in intensive activities such as tennis, golf or horseback riding if you have knee pain. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/chuze-1124x749.jpg\" alt=\"Take regular walks\" class=\"wp-image-196726\" style=\"width:843px;height:562px\" title=\"Take regular walks\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In connection with movement, it also needs to be mentioned that you should also try <strong>back<\/strong> <strong>pain relief exercises<\/strong> even at home. With these, you can strengthen and stretch the flaccid muscles. Just pull out a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"mat (opens in a new tab)\">mat<\/a> and get on with it. If you don&#8217;t have your doctor&#8217;s advice on which exercises are right for you, you can try some from our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-exercises-for-back-which-will-help-you-with-back-pain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"20 Back Exercises to Help with Back and Spine Pain. (opens in a new tab)\">20 Back Exercises to Help with Back and Spine Pain.<\/a>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you are suffering from the above mentioned <strong>upper cross-syndrome<\/strong>, put in place suitable <strong>balancing exercises<\/strong>, which will focus mainly on relaxing the chest, cervical spine and shoulders. Do not forget to <strong>stretch<\/strong> the pectoral muscles, neck, upper part of the trapezius, shoulder blade elevators or erector spinae muscles. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case of<strong> lower cross-syndrome<\/strong>, focus on <strong>relaxing<\/strong> the pelvic, hip and lumbar spine areas. However, do not forget to<strong> stretch<\/strong> the flexors of the hip joint (front of the thighs), lumbar spine and quadrilateral lumbar muscle. Furthermore, try to <strong>strengthen<\/strong> the core muscles, abdominal muscles, pelvic floor and gluteal muscles. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Maintain_psychological_well_%E2%80%93_being\"><\/span>6. Maintain psychological well &#8211; being<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-880x1124.jpg\" alt=\"Maintain psychological well - being\" class=\"wp-image-196763\" title=\"Maintain psychological well - being\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-880x1124.jpg 880w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-313x400.jpg 313w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-1203x1536.jpg 1203w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-1604x2048.jpg 1604w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg.jpg 1800w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you ever feel stress at work, deliberately try to stop and consider what position your body is in right now. You&#8217;re hunched over a computer, your head&#8217;s tilted, your neck stiff, and the rest of your body is feeling the strain? From this position, not only your <strong>back, but also your head can cause pain<\/strong>, both due to stress and <strong>poor position of the cervical spine<\/strong>. Stress-related back pain has been confirmed via research in adolescent girls aged 12-16 years.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:71px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">For example, yoga<\/strong> can help with reducing stress and lower back&nbsp;pain, and if you feel that this activity is not for you, try to <strong>practice<\/strong> <strong>mindfulness<\/strong> meditation, which teaches you to consciously experience the present moment. Make yourself comfortable and concentrate on your breathing. Try not to think about anything and push any incoming thoughts into the background. If you can&#8217;t, try counting inhales and exhales. In this way, you will <strong>learn to control<\/strong> <strong>your thoughts<\/strong> and thus reduce stress. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Find_a_specialist\"><\/span>7. Find a specialist<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;ve been trying to eliminate the causes of your back pain,&nbsp;and yet it still bothers you, maybe it&#8217;s not a bad idea to go to a <strong>specialist<\/strong>. In some cases, a <strong>massage from an experienced masseur<\/strong> will help, but sometimes you can&#8217;t do without the help of a <strong>doctor or physiotherapist<\/strong> who will advise you on what to do next. In case of acute pain or a blocked cervical spine, your pain may be relieved by injecting or taking pain medications that are not freely available at the pharmacy, and they may suggest other solutions to the problem.<span style=\"color: #ff6600;\"> [3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nowadays, when a large part of the population spends many&nbsp;hours sitting every day, pain is nothing out of the ordinary. But why be miserable when we can influence and control much of it? If you don&#8217;t know where to start, try slowly observing the way you stand or sit and focus on <strong>correct posture<\/strong>. Moreover, you should consider buying an <strong>ergonomic chair<\/strong>, and try not to sit in it all day as you should take <strong>regular stretching breaks<\/strong>. And you should remember about the importance of <strong>diet, exercise and stress reduction<\/strong>. All of these factors can also help to relieve back pain. And if you feel like you can&#8217;t get a hold over back pain on your own, don&#8217;t be afraid to ask a specialist for help.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you also have problems with back pain during long periods of sitting? If so, share your tips on how to get rid of it. And if you found the article beneficial, share it with your friends. Perhaps this problem troubles them as well, so you can help them too. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Back pain is becoming more common among people these days. What factors are influencing it, and what can we do to get rid of it?<\/p>\n","protected":false},"author":100,"featured_media":196982,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6353,7619,7631],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-308916","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-back","9":"tag-health","10":"tag-healthy-lifestyle","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Back pain is becoming more common among people these days. What factors are influencing it, and what can we do to get rid of it?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Back pain is becoming more common among people these days. What factors are influencing it, and what can we do to get rid of it?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-22T08:43:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-23T07:01:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jak-vyzrat-na-bolest-zad-2-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting\",\"datePublished\":\"2020-12-22T08:43:00+00:00\",\"dateModified\":\"2024-04-23T07:01:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/\"},\"wordCount\":2967,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jak-vyzrat-na-bolest-zad-2-min.png\",\"keywords\":[\"back\",\"health\",\"healthy lifestyle\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/\",\"name\":\"7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jak-vyzrat-na-bolest-zad-2-min.png\",\"datePublished\":\"2020-12-22T08:43:00+00:00\",\"dateModified\":\"2024-04-23T07:01:39+00:00\",\"description\":\"Back pain is becoming more common among people these days. What factors are influencing it, and what can we do to get rid of it?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jak-vyzrat-na-bolest-zad-2-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jak-vyzrat-na-bolest-zad-2-min.png\",\"width\":1200,\"height\":630,\"caption\":\"7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting - GymBeam Blog","description":"Back pain is becoming more common among people these days. What factors are influencing it, and what can we do to get rid of it?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/","og_type":"article","og_title":"7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting - GymBeam Blog","og_description":"Back pain is becoming more common among people these days. What factors are influencing it, and what can we do to get rid of it?","og_url":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/","og_site_name":"GymBeam Blog","article_published_time":"2020-12-22T08:43:00+00:00","article_modified_time":"2024-04-23T07:01:39+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jak-vyzrat-na-bolest-zad-2-min.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting","datePublished":"2020-12-22T08:43:00+00:00","dateModified":"2024-04-23T07:01:39+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/"},"wordCount":2967,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jak-vyzrat-na-bolest-zad-2-min.png","keywords":["back","health","healthy lifestyle"],"articleSection":["Diet and healthy lifestyle"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/","url":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/","name":"7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jak-vyzrat-na-bolest-zad-2-min.png","datePublished":"2020-12-22T08:43:00+00:00","dateModified":"2024-04-23T07:01:39+00:00","description":"Back pain is becoming more common among people these days. What factors are influencing it, and what can we do to get rid of it?","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jak-vyzrat-na-bolest-zad-2-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jak-vyzrat-na-bolest-zad-2-min.png","width":1200,"height":630,"caption":"7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-outsmart-back-pain-caused-by-long-periods-of-sitting\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"7 Tips on How to Outsmart Back Pain Caused by Long Periods of Sitting"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/308916","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=308916"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/308916\/revisions"}],"predecessor-version":[{"id":543809,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/308916\/revisions\/543809"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/196982"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=308916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=308916"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=308916"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=308916"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=308916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}