"Sitting Is The New Smoking"

Have you ever stood up while sitting too long and felt like all your joints were seized up or started experiencing pain? This is a very common occurrence, and a common complaint I hear from clients who seek massage to help ease their symptoms. With a majority of people working from home in environments/positions that are less ergonomic than the office, this is becoming a rising issue. To help manage those symptoms better, I wanted to outline some tips and ideas that will make your sitting posture have less of an impact on your health.

The human body was designed to move. When the body is stationary for too long it can cause some disturbances in your health. Muscles will weaken as they are not being used. Over time, this can cause the muscles to lose their flexibility and cause movement restrictions, often causing pain or discomfort. Muscles of the core become unstable which creates more pressure on the lower back and hips. This in turn can lead to postural misalignments and subluxations which can disrupt other functions on the nervous system. Since energy isn't being used can cause lethargy.

What can be done to help?

There are plenty of options that are available for this if you aren't able to have an ergonomic assessment. With people working from home, this is a critical time to have good postural habits so that the negative affects are minimized. Move Around Through The Day: everyone (myself included) can get so focused on something that you realize you have been stationary for a long period of time. By adding more movement through the day can help to lessen these effects. Try setting an alarm every 20-30 minutes to remind yourself to change positions. Go grab a drink of water, use the washroom, do some simple exercises (10 squats/jumping jacks) are all great examples and they can help to re-energize your body too!

Have A Proper Chair: if you have a good office chair with proper support, this is ideal. But if you are working from home and are unable to, make sure that you have a good set up that that when you are sitting your body is supported.

Exercise Regularly: by having a regular exercise regimen, your body will be able to support itself properly when you do need to sit which can lower the symptoms. Focusing on core stability is a great idea for everyone!

Use An Exercise Ball: you can sit on an exercise ball while working. This can be a mini workout as you will need to activate your core more than a regular office chair.

Having A Sit/Stand Desk: This is becoming more common in the workplace but might not be available for a home office. Every 20-30 minutes changing the position from sitting to standing and vice versa will make your body more active.

Here are some tips to maintain your natural S-curve in the spine while sitting:

• You buttocks should be supported by the back of the chair.

• Have proper lumbar support (if you don't have a cushion, try rolling up a small towel)

• Keep your shoulders back and your eyes level with the screen (to keep the chest in an open, neutral posture)

• Focus on your breathing so you can relax into this posture

• Keep your hips shoulder width apart (avoid crossing your legs)

• Your hips and knees should be flexed to about 90 degrees

• Feet should be flat on the floor

• Your shoulders should be relaxed on your desk or arm rests

I hope these tips will help you if you're experiencing muscle pain or stiffness from long office hours!

If you have any questions, as always feel free to ask :) I hope you have a great day!

References:

Sit Well, Work Well, Live Well. (2017, July 16). Retrieved July 11, 2020, from https://www.yorback.com/sit-well-work-well-live-well/

Sitting is the New Smoking. (2020, July 07). Retrieved July 11, 2020, from https://www.startstanding.org/sitting-new-smoking/