Perhaps you’ve heard this phrase designed to demonstrate the problems that sitting for long periods of time can cause to our bodies. Is this an exaggeration? Can sitting compete with smoking as far as causing permanent harm to your body? There’s no doubt that the more you sit, the less you move, and even moderate levels of movement contributes to good cardiovascular health. But what about the spine? Why are we so achy after a long day of work at a desk? More importantly….what can we do about it?
First lets talk ergonomics and body mechanics. Generally, when sitting at a desk the spine is misaligned. Often the pelvis tilts under and more pressure is put on the vertebral discs and the deep muscles of the back. These muscles then need to work against gravity to keep the spine erect all day long. No wonder they get tired and achy! Additionally, the shoulders and head may hunch forward. The muscles of the neck already do a lot to hold up our heads, so when we bring our heads forward to look at a computer screen for example, they have to work even harder and get tight. As if that’s not enough, sitting can also lead to tight hip muscles and weaken the gluteus muscles The glutes help support the low back and knees, and help us with balance.
So what do we do about this? Obviously if work involves a desk, sitting is just a part of life. Here are some suggestions:
- Use a small, folded towel (think hand towel) under the sitting bones at the back of the chair to elevate your hips slightly. This can help you sit without rounding your spine and tucking your tailbone. Thus, taking a little pressure off the low back.
- Take breaks during the day to move. Get up every now and then and do 10-20 heel raises. Going up and down on your tippy toes will increase blood flow and strengthen the calf muscles.
- Stretch your outer hips with the Figure Four Stretch. Sit toward the edge of the chair and cross your ankle over the opposite thigh the lean forward (hinge at the hips) with a flat back.
- Throughout the day squeeze the shoulder blades together and hold for 5 seconds. Repeat 5-10 times. This will help reverse when you hunch your shoulders forward.
- Find a good Yoga, Pilates, Tai Chi, or Stretching class to help relieve pressure and strengthen muscles.
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