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POSTURE AND SITTING

Whether 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.

Click to enlarge

So 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.

So what can be done?

Firstly, 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.

Lastly, 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 position.

Please feel free to contact us via email or phone with any queries you may have regarding posture, ergonomics or associated pain you may have.