Have you ever thought about the number of hours you spend sitting during the work day without taking any breaks? Maybe you're less active now that you work from home? To top it all off, you might find your posture is becoming worse and you’ve began experiencing some aches and pains in your neck and back…
I hear you! There’s good news though. There are some specific strategies and simple exercises you can implement into your every day routine to help improve your posture and eliminate your neck and back pain (and even prevent it from coming back!).
Simply put, posture refers to your body’s overall alignment with respect to gravity (1). Your spine has three natural curves throughout it and having “good posture” means maintaining these curves to some degree. If your spine is in this “ideal alignment” position, then the muscles and ligaments that attach to it will likely function more efficiently, with less overall strain on them as well (1).
Engaging in PROLONGED, STATIC sitting positions is usually where most of us develop these poor postural habits over time. This is because while you’re sitting and focusing on your work in front of you, your head tends to project forward and the rest of the spine tends to follow suit—all bending into that forward or “hunched over” position. Maintaining this prolonged posture can produce increased muscular tension and stretch on the ligaments attached to the spine, and this is how back and neck pain can occur!
I would like to point out however, that the action of sitting isn’t actually as “bad” as it’s made out to be—it becomes an issue if you sit for prolonged periods of time without incorporating movement variety into your day. Staying in any one position for extended periods of time without movement can contribute to discomfort. Changing your position and moving regularly is more important than trying to maintain “perfect posture” (4). Other factors that can contribute to poor posture include psycho-social factors like stress, mood disorders and fatigue, so it’s important to address these issues as well (2).
In order to correct something, you have to first become aware of the issue. Do a “posture check” by lowering your shoulders back and down, while avoiding jutting your head forward, and aim to keep your ears in line with your shoulders and shoulders in line with your hips.
Aim to change your position every 20-30 minutes (set a timer or use a sticky note reminder) (4). Incorporate “micro breaks” every 20 minutes – i.e., stand up, walk around, try the “Brugger Relief” position: move to the edge of your chair with feet flat on floor, tilt pelvis forward, lift chest, arch your back, hands down at side while squeezing shoulder blades together (taking a few deep breaths). These are both challenges we often have employees do in our corporate wellness challenges.
You can even keep a yoga mat beside your desk and perform simple exercises throughout the day such as the “Cat-Camel” (depicted above), Shoulder Squeezes, Chin Tucks, Diaphragmatic Breathing or a Child’s Pose Stretch.
Use any elevated surface (counter top etc.) to create an elevated work station. Use an object (i.e., a box or books) to elevate your computer. Alternate between sitting and standing positions throughout the day, spending no more than 30 minutes in each position.
Arguably, this is one of the most important things you can do to avoid musculoskeletal pain while working from home. Find a physical activity you love and enjoy (i.e., walking your dog, hiking, yoga, running, weight lifting, virtual pilates, rollerblading, playing catch, gardening,etc.) and incorporate this into your day. If it’s an activity you enjoy, then you are more likely to stick to it.
In conclusion, there is no one size fits all perfect posture. Sitting does not necessarily cause poor posture or musculoskeletal pain, but static, prolonged postures in general are where we tend to run into problems. Take frequent movement breaks, become more body aware, improve work station ergonomics and most importantly, find an exercise you love and practice it daily—your body will thank you.
If you're looking for a hands on opportunity to help your employees put these tips into practice and improve their posture at work, we have a lunch and learn called Ergonomics, Stretching & Pain Management that you can learn more about here.
Disclaimer: The suggestive exercises above are provided in the form of education and do not replace a diagnosis. It is not meant to substitute a consultation with a health care provider, but simply intended only to educate.
This article was written by Dr. Taryn Brownell, Chiropractor and co-owner of Alta Spine & Sport. Dr. Brownell is a very active, health oriented individual, who truly values the importance of leading a healthy lifestyle via proper nutrition, sleep, physical activity and mental health. She has a genuine passion for contributing to the optimal well-being of others, utilizing her thorough knowledge of chiropractic care in conjunction with the above-mentioned pillars of health.
Connect with her on Instagram: @dr.tarynshealthylife
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