With more and more of us working at a desk and unavoidably sitting for long periods of time it is important to understand the relationship between this, the impact it has on our bodies and how we can counteract any effects.
Prolonged sitting and poor posture are silent contributors to aches, pains and other sports injuries. As much as we all love short-term comfort poor desk posture can put repetitive strain and abnormal loading onto our muscles, ligaments and joints.
Sitting all day can cause tightness in our hip flexors and reduces activation of our glutes contributing to lower back pain. Whilst hunched shoulders and a forward neck posture puts unwanted stress on our spines and cause tightness into the muscles of our chest.
Overtime this can cause discomfort and pain, both things we can avoid!
So what can we do to prevent injury?
Small changes in our everyday habits and environment can help manage and prevent any injuries or aches resulting from our desk jobs.
Correct desk posture
Small changes in our working environment can help promote a positive neutral posture, keeping our joints and muscles happy. For example:
- Adjusting your chair so your feet are flat on the floor
- Sitting back in your chair to support your lower back
- Setting the top of your monitor to eye level
- Trying to keep wrists neutral when typing or using the mouse
Incorporate mobility into your day
Simple stretches and movement breaks can relieve any tension built throughout the day and wake up switched off muscles, preventing unwanted tightness. Try these few on your next working day:
- Shoulder rolls and shrugs
- Shoulder blade squeezes
- Pelvic tilts
- Seated marching
Regular movement and exercise
Partaking in regular movement outside of your working day
- Strength training
- Running
- Yoga/Pilates
- Swimming
- Dog walks
It doesn’t have to be hours in the gym, find what you enjoy and stay active – a little movement goes a long way!
Blog by Lauren – Level 4 Sports Massage Therapist