Doctor supervised
Have you ever beenaware of how many hours
you sit in a day?

Sangyou hoken service Inc.

No, I'm not.
I do think about
how many hours I sleep, though.

Are Japanese people sitting too much?
'Total Sitting Time on Weekdays in 20 Countries Around the World'

Reconsider our posture

How much strain is being put on the lower back?

I have heard that sitting too
much can have a negative
impact on the body.

Seatedforward bend

I wassurprisingly
sitting
continuously
for a long time.

Let's check how much time we spend sitting.

Standing
forward bend

Sitting
position

185
Time spent sitting for ‘work’
Time spent sitting for ‘commuting’ by train, bus, car
Time spent sitting for 'leisure'______ hours ______ minutes______ hours ______ minutes______ hours ______ minutes

150
140
Supineposition

100

25Comparison of compressive forces on the third lumbar intervertebral disc.

The physical strain caused by continuous sitting and poor posture.

This mark indicates the sitting time of the group located at the 3/4 position
from the bottom (75th percentile value)
This mark indicates the sitting time of the group exactly in the middle (median value)
Japan: Average 420 minutes

But sitting ismore
comfortable
than standing.

Decreased respiratory function

Headaches
Strain on the neckand shoulders

Eye strain

This mark indicates the sitting time of the group locatedat the 1/4 position from the bottom (25th percentile value)

TAGE

スポーツ庁Web広報マガジン：DEPORTARE

Risks of sitting for long periods

・Even if exercise programs are regularly conducted at health promotion facilities,
if one is sitting too much in daily life, it is reported that compared to people who do
not sit excessively, their lifespan is shorter, obesity levels are higher, and theincidence of Type 2 diabetes and heart disease is higher.
厚生労働省：「座位行動」より

Relative risk

It means working
while standing,doesn't it?

It has a bad effect on the lumbar
spine and internal organs, doesn't it?

Now, can you
still think thatthe body is in
a comfortablestate evenwith this?

What is standing work?

When considering the strainof standing as 100, sitting
puts 1.4 times more load,and sitting in a forwardbending position puts 1.85
times more load on thelumbar intervertebral discs.

Strain on the lower backCompressionof internal organs

・Decrease in metabolic function due to reduced blood flow.
→Increases the risk of myocardial infarction,
cerebrovascular disease, obesity, diabetes, cancer, and dementia.

The relationship between sitting too much and Type 2 diabetes

Nachemson's study
Changes in intradiscal pressure

Disturbance of blood flow

How to do standing work
・Start standing work when you feel fatigue in yourshoulders or lower back, and sit down when you get
tired of standing.
・Set a time, and control the duration of working while
standing and sitting.

Short timeWeekly television viewing timeLong time

In Western countries, there are many
companies that recommend standing work.
It has been shown that regardless of whether one exercises regularly
or not, long hours of television viewing are associated with a higher
risk of developing Type 2 diabetes.
n:68,479人（米国看護師）

When I work from home,
I put my computer on topof a low dresser to adjust
the height and standwhen I get tired.

First, try to put it into practice at a meeting！
•••

It can prevent continuous sitting.
Less likely to be overcome by drowsiness, and can expect
increased concentration.
It prevents meetings from dragging on and makes them shorter.

he variety of desks designed for standing work is increasing,with some of the cheaper models starting in the 30,000 yen range.

Doctor supervised

Sangyou hoken service Inc.

To maintain good posture while working on a PC
Ensuring space for
peripheral devices
such as a mouse

Adjusting thekeyboard's angle

Adjusting the heightof the computer

Let's create strategies and rules to avoid sitting
for extended periods
Stand up every 30 minutes.

••

Goal:
About 3 minutes if every 30 minutes.
About 5 minutes if every 60 minutes.

When the desk is tidy,
body movements become smoother.

Use a PC stand to place the bookunderneath and adjust the height.

Adjust the keyboard angle
to avoid putting strain on
your elbows andshoulders.

•Can it relieve swelling?
Let's give it a try to
improve blood circulation!

•While bringing bothelbows as close
together as possible,
push your pelvis
forward••
At home •When you have been doing tasks in a bent-over position
or with poor posture for an extended period of time...
Let's prevent lower back pain!

At office •Go for frequent print or copy runs.
Instead of handling work via email
or chat, walk them to their seatsand tell them.
Use apps that encourage standing.
Reduce TV watching time. Establish rules,
such as doing household chores during TV
commercials.
Set a time limit for internet surfing.
Choose to go shopping in person over
online shopping.

Preferred Work PostureStand with your feet slightly wider than shoulder-widthapart, keeping your knees straight.
Place your hands on your hips and bring both elbows as
close as possible, pressing against your hips.
Keep your chin slightly pulled back horizontally.
Your weight should be in a position where your toes andheels are barely off the ground or not lifted at all.

Gently pullyour chin back,keeping it level••Open yourchest

Perform this motion for '3 seconds while exhaling' 1-2 times.

Undesirable Work Posture

Bend your waist, and keep objects liftedwith the strength of your knees and legs
as close to your body as possible.

Bending forward with extended
knees and holding objects awayfrom the body.

Change the position of theworkbench and work parallel to it.

Twist the body to move objects※If the pain radiates from your buttocks to below the thigh,please stop and consult an orthopedic specialist.
Push yourpelvis firmly forward

Why is it necessary to arch the lower back?

Do not bend
your knees

Keep your legsslightly wider thanshoulder-width apartand parallel

New Common Knowledge
You Should Know

Nucleuspulposus
Intervertebral
disk

Keep your weightbalanced on
the toes,with your heels
not lifted

Fiber ring

Normally, the nucleus pulposus
is located in the center of theintervertebral disc.

Bending forward causes thenucleus pulposus to shift,disrupting the balance of theintervertebral disc.

When you arch your back, thenucleus pulposus easily
returns to the balanced center.

Do you think it's best to just 'rest'
when you have lower back pain?

For common lower back pain (non-specific lower back pain) without any clear underlying conditions (such as herniated discs, tumors in
the lumbar spine, or fractures), rest is no longer recommended globally, either as a preventive measure or treatment.
Even for cases like witch's shot, it has been understood that excessive rest can increase the risk of recurrence and lead to a lessfavorable outcome. The world-standard approach is to maintain regular activities, including work, to the extent possible.
厚生労働省：腰痛予防マニュアルR元.5_松平教授版(推奨文入り）表改

厚労省：職場での安全の基本

Recommended
Exercise
Let's try “Iki Iki Exercise"!
This is about a 4-minute exercise that
includes aerobic exercise, balance exercises,and strength training.
Exercise is necessary
for maintaining good posture!