Sitting down….it has a lot to answer for right?

Recent studies show that prolonged sitting, particularly the slouched desk posture we often slump into, may actually contribute to low back pain and chronic back problems.  The spine is comprised of individual vertebrae; each vertebra is separated from the other by discs.  These discs are like shock absorbers for the spine, and they keep the spinal joints lubricated so that movements are smooth. 

For the discs to function properly there must be adequate lubricating gel inside the discs, which is what gives them the spongy, bouncy quality they need to protect the spine.  When we sit with poor posture for prolonged periods of time, the circulation of vital nutrients to the discs decreases.  If this happens day in and day out, year after year, the discs eventually dry out and lose their flexibility and suppleness.  This may set you up for a lot of serious back pain problems in the long run.

Unfortunately some of us are unable to avoid sitting for long periods of time as our work demands it, so at we wanted to share a few useful tips on how to counter balance the effects of sitting.

Desk area set up

• Make sure you have a decent standard of chair – comfortable, with an upright back, and adjustable.
• The chair should be at the correct height so that your elbows are at a 90 degree angle to the keyboard (making an L Shape).
• Both feet should be flat on the floor (try not to cross the legs) and have the knees in line with hip joint (you may need a foot rest).
• Sit back into the chair; do not perch at the front.
• The computer screen should be at eye level, directly in front of you, if you have to look down or up this can also add strain to the neck.
• Make sure everything you need is accessible so you don’t have to constantly be reaching for items.
* If you are using the telephone frequently, invest in a head set rather than trying to hold the phone to your ear. 

Posture

• Try to find neutral in your spine.
• Try to imagine a piece of string attached to the crown of the head, lengthening the spine up, try not to over extended your spine by arching your back and lifting the chest up.
• Engage the core muscles by gently pulling the abdominals in every now and then.
• Open across your chest without squeezing the shoulder blades together.
• Relax the shoulders down, lengthen through the neck.

Regular breaks

• Every hour, stand up go for a quick walk round the office, stretch the legs out (even better in the fresh air).
• Take a few long deep breaths, as you breathe out really let the shoulder relax.
• Every half hour, circle the wrists around, stretch the fingers and hands.
• Gently tilt the head from side to side and then look in both directions.
• Do a simple shoulder roll forward and back.
• Take your eyes of the screen and look around the room.

Correcting poor posture can take time, but hopefully through implementing some of the above and regular exercise sessions you will be well on the way to relieve back and neck pain.

 If you’d like more detailed information please do get in touch. Eqvvs Training