How many of you sit at a desk for your job, or just sit for the majority of your day? I do, and every day I could (and probably do) complain about tension and pain in my neck and shoulders. Many of us, myself included, spend too much time sitting down, most of it hunched over a desk looking at a computer screen.
Full-time desk jobs or driving jobs are difficult to get away from and can (and do) cause problems for a large percentage of the working population, including weight gain and poor posture. Poor posture can lead to discomfort, aches and pains, but can be alleviated with a little attention and conscious effort.
For those who don’t participate in regular exercise routines, consider starting one. Start with walking at a moderate pace for 20-30 minutes, then work on increasing the length of time or distance. You’ll find just standing up and moving around might help to ease the tension that’s placed on your body from sitting in the same position for hours each day.
For those who exercise already, or for the walkers who are ready to add more activity, incorporate a strength training plan that will correct postural issues like slouching and hunching over a desk. Movements can be found with or without weights and you’ll be surprised how even a few simple stretches, like neck rolls, can help you feel better.
Make an effort to be aware of your sitting posture at work, in your vehicle or at home. Arch your back ever so slightly to straighten it, roll your shoulders back and pull in your tummy, then see how long you can stay in that position. Turn it into a challenge or game for yourself to see how long you can go, then increase the amount of time and how many times a day you practice. About 10 years ago , when I was going to college for my Associates degree, I had a 3 hours long night class that bored me terribly and I dreaded each week. At some point I decided to use the time to practice sitting up straight, I was surprised by how hard it was at first, but it amused me and helped pass the time in class.
Try to find reasons to get up and move around, even for just a minute. The printer at my desk at work broke a couple of months ago, and instead of replacing it, I asked my IT department to hook me up to a network printer in the office. It’s only a few feet away, but now I stand up and walk those few feet every time I print something. Not only has it helped get me standing up many more times a day, but I also find opportunities to go green and save paper by not printing items that I tend to throw away shortly after.
If you work in a call center and tied to a phone for hours each day, try to stand up in between calls, even if it’s just for a few seconds. This is not as easy for people who sit in vehicles and drive for hours at a time, but try the posture game or make an extra stop when you can to stand up and stretch. I realize stopping more often takes away from productivity and increases your time on the road, so I’ll try to work on some different ideas in the future.
This is not a complete answer to solving aches and pains created by the hours so many of us spend sitting down, but it’s a start. Stand up when you can and most important – be mindful of your posture and you might be surprised to find yourself starting to feel just a little bit better.
For questions or more tips on creating better posture, leave a comment or contact me below.
0 Responses to “Pains from the Seat”