The response I get from so many patients when I instruct them on postural awareness: “I know my posture is bad, but I am just so busy at work!”
Alright, so you have a crazy work schedule. And there will definitely be some days where you will need to diffuse a WWIII type situation and will not have much of a chance to leave your desk. However, there are smaller things you can do throughout your day (even potentially catastrophic days) that can improve your posture and ease your physical and mental stress - your body will thank you for it!
Learn effective & safe exercises for relieving neck and back pain, a daily, 1-minute full body stretching routine, and tips for ergonomically positioning your workstation. Click below to get my online video package, "Pain-Free at the Office" for FREE (Limited Time Only).
Exercise every day
Whether that means going for a walk inside or outside your workplace, or hitting the gym for a 30-minute HIIT session, do one thing each day that gets your heart rate up and forces you to activate your core muscles.
Do not sit or stand for extended periods
Remaining in one position promotes “creep” of your ligaments and muscles, whereas standing, stretching, and walking reverses it. Gravity is a bad dude that wants us to have poor posture as well, so we must actively change our behaviour to counteract its pull.
A great way to implement the above, is to keep a large bottle of water at your desk. Unless you have a VERY large bladder or a diaper, you will be forced to stand up and walk to use the washroom multiple times per day.
Limit your screen time
Smartphones, iPads, and even long periods in front of the TV and computer all promote poor posture and can even cause pain! For example, looking down at your phone, with your neck at an angle of 60 degrees will put 60 pounds of pressure through the spine and joints! It’s no wonder we all have sore necks.
In the winter, keep your head, neck and chest warm
Ensure your head and neck, the areas most likely to lose heat the fastest, are well covered. If not, your body will attempt to retain heat by adopting a head forward, stooped, and shoulder rounded posture. The exact posture that we as therapists are cautioning against!
While seated, try and position your shoulders to touch the seat back.
This one is tough. And may very well be uncomfortable in the beginning. However, if you think of all the times we are seated - in the car, train, bus, at the office, there is a high potential for development of postural stress, neck pain and even headaches. The solution - bring those shoulders back!
Do Yoga, Pilates and/or Train your core
The benefits of these are paramount and can result in lowered stress and blood pressure, a stronger core and improved postural awareness. A friend of mine mentioned feeling “more limber” and “able to bounce out of bed in the mornings” after starting a regular yoga program.
Get a sit-to-stand desk
If your job involves sitting, then the only way to avoid problems associated with it is to…ta-da…sit less. Sit stand workstations can be made (see link below), and electronic ones can be bought. Alternate between sit to stand every two hours or so, and take walking breaks regardless of if you are sitting or standing.
If you cannot avoid being seated for an extended period, or in a position of bending or spinal flexion (i.e. giving the kids a bath in the bathtub, gardening), immediately stretch into extension after your activity is complete. Our muscles and joints have memory, and as long as you stretch into extension, your body will not forget the position. If you fail to do this, after prolonged sitting, or bending, and continue in this manner for many years, muscle/joint memory will deteriorate; it will become increasingly difficult to maintain good posture as you age.
Having good posture does not have to be difficult! It does, however, require a bit of effort to implement. Once you develop a routine, postural strain will be a word of the past and can truly have a positive impact on your quality of life.