We've all heard it before form an early age all the way through school, "Sit up straight. You'll get a bad back from slouching" Well, there's no evidence to support such claims. It just looks bad right? But you still have a soar back? or Neck, shoulder, upper back, headaches! Whats that all about?Thats what this site is for. Educating you as to the WHY behind your pain from prolonged sitting, even if you sit up straight all the time. Here's the answer, its simple. No matter what posture you sit in, slouched, upright, arms at a 90-degree angle to the keyboard with the monitor inline with your eyesight and all those things you were told by the enthusiastic person HR got in to give a talk on workplace ergonomics, it all doesn't matter because you’re not doing what the human body was designed for over 100's of thousands of years. MOVE!!
Movement is done with muscles and the muscle that moves the most throughout your life from your very
first
breath to your very last is your diaphragm. The breathing muscle. That’s what we’re going to move
first.
Our jobs can be stressful. Deadlines, bugs in code and time for passion projects as well as all of
life’s stress
adding up. When stress hits, historically, we’d move to respond. But you’re stuck. In a chair and
must
get work
done. But that’s ok. We need to work to earn money to keep a roof over our heads and food on the
table.
Lack of
those things would be a lot more stressful!
So stress spurs movement (Flight or fight). The first thing to move is the diaphragm. Breathing rate
increasing
is one of the first responses of being stressed. But we’re not going anywhere. These aren’t
immediate
threats to
our physical health so lets take back control and breeeaaaaath. I.e. move the diaphragm through a
smoother,
deeper range of motion.
Here’s a proven method to help bring the stress response back to baseline.
Once you’ve the hang of this it’s easily implemented whilst working away and you’ve taken the first
step
to
controlling the stress response and mobilizing the body away from pain. And you didn’t even have to
get
up.
Now that we’ve got the hardest working muscle in the body moving, let’s move what its attached to.
The
spine and
the ribcage.
Here’s an exercise that you can do from the comfort of your chair and get great relief from any
lower
back
discomfort you may be having.
Make sure to follow the cues closely and take your time.
You should feel some resistance through your first few attempts but eventually, you’re body will
adapt
and
you’ll be able to get into the position a lot smoother.
One tip could be to put some books or a stack of printer paper on the floor to support your hands if
you
can’t
get the whole way to the floor.
Now that you’ve got the diaphragm moving and the spine and ribcage moving it’s time for the most
important
and
possibly best piece of physical health advice you’ll ever hear.
Get up and go for a walk!
That’s it. Literally do what the human body is designed to do and that should
keep
you
pain free in the most part.
Just 30s seconds of walking around your house or office building to get a glass of water or stare
out
the window for a little bit
is enough to help. Doing this every hour should be viable enough for you're boss not to reprimand
you
for slacking off.
A longer walk on one of your lunch breaks might also be an option for some.
Check out this clever Instagram reel highlighting this point.
Pain is a multifactorial, highly complicated experience that is completely individualized and tied into
not
only
our physical health, but our mental and social health too. What I’ve outlined above are preventative
measures to
try and stave off any pain related issues caused by long periods of sitting day and day out.
Sign-up to the email list for future blog articles to learn more about pain
relief from long periods
of
sitting and also get early access to upcoming programs with more exercises directed at eliminating
different
types of pain caused by prolonged sitting.
You’ll also be updated with future dates for upcoming workshops and webinars where you will receive a
more
customized approach to pain relief.
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