Sitting properly to reduce back pain
Neck and back pain due to posture is a growing problem. A vast majority of our patients present with symptoms that arise from cumulative stress placed on the body through poor ergonomics.
Did you know that the average full-time worker spends 2/3 of their day sitting? Often thought of us a comfortable place of respite, chairs and the time we spend in them can greatly impact our bodies, forcing them into anatomically unsound positions. Hours on end spent in chairs is slowly crippling our bodies and our health. Your hamstrings shorten, your hips lose their ability to straighten and therefore generate power, and your lumbar-spine is forced to support the weight of your slouching-body. Unfortunately, in this modern age of instant communication, advanced medicine, and the ability to access information on the internet by just a few clicks of a button, much of this is unavoidable. Our jobs are much more sedentary than they used to be. So what is the modern day desk warrior to do?
While there is no perfect solution, here are some tips to keep your body as healthy as possible throughout the workday:
1. Be aware of your posture.
The easiest way to put yourself into a sound position without thinking about 40 checkpoints is to pay attention to your elbows.
Yes your elbows. If my elbows are in a good position in relation to my torso, then my shoulders are neutral, neutral shoulders gives a high likelihood to a neutral cervical spine and this keeps your upper body is in an ideal position with minimal tension levels. Don’t adjust your neck to see the screen. Instead adjust your chair and computer monitor. If you have to crane your neck too far downwards to see your computer screen, you naturally force your pelvis/lumbar to round and cave in.
2. Work some desk stretches into your daily routine.
We should be cultivating mobility daily regardless of where we are, so why not do it at your desk? And yes a standing desk or a desk that has the ability to adjust up and down is best but I realize it is a convenience that is not afforded at all work places, so if you don’t have the luxury then proceed to #3.
3. Stand up regularly.
Who will notice (or even care) if you stand up once every 30 minutes and get yourself out of that position of flexion. Many studies have shown benefits of leaving your desk at periodic intervals to walk around. Just remember to come back!
4. Be active OUTSIDE OF WORK.
As tempting as it is to get home and retire to the couch, use your time outside of work to MOVE your body the way it’s meant to be moved. Try some functional movement workouts or yoga. You will be surprised to find you actually feel better and more energized.
I hope these tips are helpful.
Visit www.corechiroclinics.com to learn about all the of the services we offer to help our patients
MOVE WELL, EAT WELL, BE WELL.