If your job involves a lot of sitting check these key posture points throughout your day to banish muscle strain and pain. I’d recommend setting an hourly alarm to do a quick check. You’ll feel so much better at the end of your workday!
Ask yourself:
1. Can you sit upright in your chair? If not, time to make some serious adjustments or even get new chair! Sit up tall and look at your posture. Specifically:
· Where are your knees relative to your hips? They should be slightly below your hips. This encourages the normal curve in your lumbar spine.
· If you have a lumbar support, is it in the right place for your lumbar curve? It should be in the apex of the curve in your lower back. Is it a good fit for your body? It shouldn’t make you over-arch your lower back; it should prompt you to sit up straight and feel supported and comfortable, not strained in any way. Try different supports until you get the right fit, for example use a small rolled towel or scarf.
· Where are your shoulders? Are they being pushed up by the arms of the chair or the table you are working at? Are they pushed up by your own work-related focus or tension? Your shoulders should be in a relaxed position and not pushed up.
· Last, but not least, how is your head position? Are you looking forwards or down? Your eyes should be looking straight ahead at a screen. Ask someone to look at the side of your head. Is your ear forwards from your shoulder? If it is, tuck your chin in and lengthen the back of your neck a little until your ear is in line with your shoulder. Note, we are not able to achieve this without good lower back posture.
2. Can you reduce the time you sit? Take as many standing breaks as you can. Explore adjustable sit/stand desks so that you can vary your posture throughout the day.
3. Are you introducing brief exercise /postural improvement breaks on a regular basis? Exercise, particularly for the postural muscles is key. If you practice good alignment and work your muscles in this position, they will help to keep you there through the day and reduce injury. See below for 2 exercises you can try.
Note, these exercises may need to be modified if you have arthritis or other pathology in your neck/spine. A registerd physiotherapist or rehab professional can modify these exercises to suit you.
Chin tuck exercise: Sit or stand tall.
· Keeping your eyes level, gradually lengthen your neck upwards as you tuck your chin in gently.
· Bring your shoulder blades down and back towards your spine.
· Hold for 5 secs. Repeat often.
Do not push through pain and stop if you have any.
Upper back strengthening exercise-resisted shoulder blade squeeze: Sit or stand tall.
· Make sure your chin is tucked as in the exercise above.
· Then relax your shoulders down and squeeze your shoulder blades together slightly.
· Bend your elbows to 90 degrees and keep them into your sides, palms up.
· Keeping your elbows by your side, separate your hands whilst squeezing your shoulder blades together. Note, don’t allow your chin to come forwards.
· Use a band held in your hands to add resistance when you are ready.
Repeat 5-10 times, starting every other day. Do not push through pain and stop if you have any.
This you tube link has a great video of how to do this exercise:
https://www.youtube.com/watch?v=CrT3XfuINnk
There are many more exercises that can help with posture. Consult a physiotherapist or rehab professional for a program tailor-made for you.
Click HERE to see my previous blog on this subject: text neck.
R. Sian Owen
Registered Physiotherapist