Many people have lives and jobs that involve sitting; from desk work to driving, modern life seems to involve ever more time sat down. So what can you do to help support your body when you sit?
Well, Move around! Aim to get up and move around every hour, to get a drink of water, to get some fresh air. It’s a great way to stretch out the body, get the moving and to encourage the muscles to relax and let go. Useful tips are to arrange for meetings to be done standing or by taking a short walk outside with a colleague instead of sitting for a conversation.
Get set up! Sitting too long inevitably leads to slouching, and this poor posture can lead to back pain. Set up your chair or seat so that you sitting with good posture, reducing the stresses on your body. Lots of people are now using sit-stand desks so you can alter your work position throughout the day. If you work in an office you many have a specialist available who can help you with this. If not these guidelines can help; http://www.posturite.co.uk/help-advice/learning-resources/ergonomic-workstation-setup . Modern technology, such as smart phones and laptops can lead to some very awkward work posture and ergonomics which can lead onto developing nasty spinal discomfort.
There are a few movements and stretches that can help if you do get soreness occasionally.
Try rolling your shoulders up, back and down, as if you were trying to slide your shoulder blades down your back towards your waist
Also, think about your head position, position your head so you are looking directly forwards and “re-stack” your head on top of your spine. This way your body is able to support your head with less effort from your muscles.
Stretch out across the front of your chest, by facing into the corner of a room, putting a hand on each wall and leaning into the corner.
If your back pain or neck soreness becomes frequent it’s a good idea to book in to see one of our team. We can help find the cause and work with you to treat it, as well as advising on how to avoid it’s return. You may benefit from specific treatment from one of our chiropractors or osteopaths, or it may be more appropriate to start with a therapeutic massage to stretch out and relax the muscles and other soft tissues.
Furlan et al. (2008) carried out a review of thirteen existing randomized controlled trials evaluating massage therapy’s effectiveness in the treatment of non-specific low-back pain. The purpose was to provide a rigorous and balanced summary of effectiveness, safety, and costs of massage therapy for low back pain. They found evidence that massage may be beneficial for patients with subacute and chronic non-specific low-back pain, especially when combined with exercises and education.
If you are unsure what may be the best approach for you please phone us on 0118 946 2100 and ask to be booked in for a FREE 15 minute Spinal Scan where we can discuss with you what the most appropriate action would be for you.
17 Church Road, Caversham, Reading, Berkshire RG4 7AA
Reflex Spinal Health are a passionate, dynamic spinal health team. We are committed to help as many in our community of Reading, Berkshire and South Oxfordshire to enjoy the vitality of great health, to reach their health goals and feel truly alive! Our chiropractors and osteopaths offer the highest standards of care in a superb environment.