While we won’t tell you it is a good idea to sit slumped over a desk all day, we regularly tell patients not to obsess too much over so-called perfect posture.
Instead, we advise that you avoid remaining in the same position for too long. The spine and joints like movement. If you think of animals they never stay in the same position for too long before getting up, stretching and then settling down again. Remind yourself to move by setting a timer to ensure that you get up and have frequent breaks from sitting. We recommend sitting for no longer than about 30 minutes at a time before having a break for a few minutes.
Many people report that maintaining a particular position increases their pain. Try to vary your posture throughout the day and avoid those positions that cause discomfort.
If you find that sitting for too long worsens your pain try these simple movements that can help to alleviate symptoms:
1. Seated Pelvic Tilts: Sit upright and gently rock your pelvis forward and backward. This helps mobilize the lower spine and reduce stiffness.
2. Seated Cat-Cow Stretch: While sitting, place your hands on your knees. Arch your back and look up (Cow), then round your spine and tuck your chin to your chest (Cat). Repeat several times to improve spinal flexibility.
3. Lumbar Stretch: Sit upright and place your right ankle on your left knee. Gently press down on your right knee while leaning forward slightly. Hold for a few seconds and switch sides. This helps stretch the lower back and hips.
4. Thoracic Rotation: Sit upright and cross your arms over your chest. Slowly rotate your upper body to the right, hold for a few seconds, then rotate to the left. This helps mobilize the thoracic spine.
5. Standing Hip Flexor Stretch: Stand up and place one foot on a chair behind you. Keep your other foot flat on the floor and gently push your hips forward. Hold for a few seconds and switch sides. This helps stretch the hip flexors, which can become tight from prolonged sitting.
Finally, if a problem is ongoing it could be helpful to see a qualified person such as one of our chiropractors. We can suggest ways to get you moving and feeling better again. Sometimes tight muscles and aches need a helping hand from us to feel better!
