Good posture is key to good health and it is not just our joints and muscles that benefit. To list just a few things, good posture promotes good breathing, aids digestion and is excellent for our mental health.
At Walnut Grove almost all of our patients are, on occasion, putting their backs and necks at risk because of poor posture. Sitting is an especially big problem for many. This is a particular problem today because of the covid situation. Many of us are sitting more and working from home in makeshift office environments such as the dining table. This has created a postural time bomb!
We are actually not well evolved to sit, and certainly not on some of the poorly designed chairs on which we end up perched from day to day. We are designed to move; that is why we have lots of moving parts (joints) in our spine and limbs. Movement aids circulation so that blood and fluid flows efficiently round the body. Good circulation helps deliver nutrients, energy and oxygen to all the cells of our body. It also flushes away the toxins and waste products that our body needs to discard. Being static for long periods, especially in a bad position, is just NOT healthy!
Inevitably, however, most of us sit for a living, so we really must try and adapt in an endeavour to counter the detrimental effects of sitting. So what can YOU do to improve and maintain health when sitting.
1) Do not sit for too long and avoid sitting for extended periods in one place.
MICRO-BREAK: take short breaks from sitting regularly. Stand up, move around, loosen up and get the blood flowing. This will alleviate tired postural muscles and also warm you up.
Stand up every 20 mins for 30 seconds or so. Give your body a break, your eyes a rest from the screen and your brain a time out. There is research to suggest that people who work in this manner are more productive. Set an alarm and get up as soon as it bleeps.
Another tip is to drink more water! It is good for you and will make you get up for a pee!
2) How you sit is key.
If your posture is better there is less strain on your body. Less strain means less pain. If you are not sure about good posture then ask your therapist. There are also lots of useful online tools you can try.
Here are a few key tips:
- Seat height: try to have your hips higher than your knees, so your thighs slope gently down towards the knee. This helps you to sit up by positioning your pelvis better.
- Desk height: once you have established a good seat height you may find the desk needs adjusting. It may require a few blocks or even an adjustable desk top. Elbows should be roughly at right angles when your hands are on the keyboard or mouse.
- Screen height: make sure you are not looking down into your screen. You want your head above your shoulders so you are looking straight ahead. Adjust your screen to suit your height. If you are on a laptop, then put the laptop on a stand at eye level and run a separate keyboard and mouse from the laptop.
- There are some great ergonomic chairs out there. Most are really good, just be prepared for the price tag. Also watch out for Alex Prince’s seating revolution – right now he’s busy designing a new line of good ergonomic seats at an affordable price!
The gold standard, however, if it is practicable and affordable is the standing desk. This is not for everyone but being able to stand for longer periods of the day is desirable. Please remember the rules concerning desk and screen height still apply.
The two key take home messages are:
- Take Micro-breaks.
- Take time to assess your ergonomic setup.
Both will really help you to maintain a healthier body.
