news headlines from Balaclava Physiotherapy Centre.
it's behind a desk in the office, studying for end of year exams, or just surfing
the net, sitting has become a greater part of everyday life. With increased hours
of sitting, comes increased associated problems, particularly when one's posture
is compromised. Regardless of how well you sit and how good your chair is, our
bodies weren't designed to sit all day.
what does happen when we sit? Primarily the effect of gravity on our bodies causes
our normal "S" shape curve (viewed from the side) to become a "C"
shape, causing us to round our backs, hunch our shoulders, poke our chin forward
and tilt our pelvis and hips backward. All this being unnatural and subsequently
puts strain onto our necks, upper and lower backs. This can inevitably result
in symptoms ranging from headaches to back pain to sciatica.
what can be done?
time management is important. The less time spent sitting the better off you'll
be, but if you can't avoid long periods of sitting then ensure to allow 5-10 minute
breaks every hour.
Secondly, a physiotherapist can provide specific exercises
to stretch and strengthen the muscles of your back and neck to improve your resilience
to stress of sitting.
postural correction and ergonomics. Attached above is a diagram (click
to enlarge) of how we should sit at a desk. Most work environments
have an ergonomic specialist who will help set up your specific requirements,
but the image should give you an idea of what's required from you whilst sitting.
Look for the angles at each joint, including the hips, shoulders, elbows and neck.
Also look at the positioning of the keyboard and screen to help optimize your
feel free to contact us via email or phone with any queries you may have regarding
posture, ergonomics or associated pain you may have.