The Problem
At the core, we are not mechanically designed to sit for long periods of time. Yet roughly 80% of the American workplace has a sedentary work environment due to the use of technological advances(1). Most of the general workforce also spends at least 2,000 hours in the workplace, if not more, exceeding the average amount of time spent sleeping and/or recovering.
Think about all the varying positions you maintain throughout your day... Your body is incredible and will adapt to almost anything, and this includes the way you sit and move (or don't move). Sitting excessively literally morphs your body over time resulting in too much of our workforce suffering from musculoskeletal disorders (MSDs). Most of these MSDs are gifted to us from improper work ergonomics that could be prevented. Passive management of your body's sustained alignment will negatively influence your health and lifespan. You can not afford to ignore this circumstance as it accelerates the aging process, bringing about problems like carpal tunnel quicker than you expect. It's no wonder why nearly 75% of the workplace suffers chronic lower back pain(2).
Now, this does not mean we fold and accept modern society for its terminal conditions! We, fortunately, have options as to how we manage our work environment and habits.
Workplace Adjustments and Habits
So what immediate adjustments can you make to reduce the amount of stress you feel in your body? Well, let’s address common bad habits that lead to eventual aches and pains.
Don’t always cross the same leg over the other. Either alternate which leg goes on top, or even better, get rid of the habit altogether.
If you use a cellphone or hardline, switch the arm and ear you use regularly. Never go freehand unless you are using an earpiece. Using your shoulder to hold a phone against your head will cause excessive tension in your traps and neck.
Avoid slumping or slouching and do not rotate excessively or hold a rotated position in one direction. Your body will adapt to this and this will induce many musculoskeletal imbalances.
While elevating your legs can feel relaxing at the moment, it will likely create uneven stress on either hip which furthers the tension in the pelvic flexors.
Stay sufficiently hydrated by drinking half your body weight in fluid oz on a daily basis. Since our muscles are nearly 80% water, they are susceptible to cramping and tightening without sufficient hydration (3).
In general, stay loose and change up your position in subtle ways very frequently.
Ergonomics and Posture
When it comes to your particular positioning and posturing at your desk, there are keynotes to apply.
First off, make sure your computer screen is parallel to your neck and shoulders. Allowing your eyes to meet the center of the screen without having to move your neck.
Next, keep the back of your head aligned with your back as if your head was against a wall. Keep your chest up allowing your sternum to sit in front of your chin.
After, pull your shoulder blades together and down an away from your ears.
Maintain a small natural arch in the lower/center spine. This is made easier by sticking out the hips allowing your glutes to protrude behind you.
Your knees should be parallel to your waist and the ground under you.
Keep your feet flat on the ground in an even stance, pointing your toes forward. If you wear heels, remove them while you are at your desk so you don’t create even tighter calves.
Maintaining Mobility
Most smartwatches have an option to set alarms every 15min to interrupt your static or repetitive position with a small amount of movement. There are a wide array of muscles and tendons that prop you up in your chair. While it doesn’t seem like it, these sights suffer from mounting stress that must be relieved. The best way to properly help out your body is to get up out of your chair and perform 30 seconds of stretches targeting the lower back and pelvic hip complex(1).
These include (but are not limited to) stretches for the calves, hip flexors, quadriceps, and adductors. Progressively through the workday, implement various brief spurts of exercises like hip bridges, marching in place, and plank variations. By stimulating these muscles you will gain more support of muscles that don’t contract when you are seated, reducing pain. Also try isolated circumduction movements for the neck, shoulders, and hips. This entails standing and moving each socket joint in all phases and functions to break up inflammation. The focus should be on performing these varying mobility gestures to avoid hardening and stiffness.
Corrective Exercise
While fixing imbalances is important at any time, we encourage you to address them BEFORE you end up in a doctor’s office.
Might as well develop your personal flexibility and health regimen before it gets to that point. This means releasing the muscles and tendons of the built-up inflammation. Without realizing, we will unevenly load a joint for hours on end while working. This uneven stress creates asymmetries that influence the discomfort and pain you feel. If you are executing too many exercises that prioritize aesthetic over function, simply working out once a day for 30min will unfortunately not negate the damage sitting is doing. We encourage being more mindful of the type of workouts you are performing.
As the lumbar portion of the spine takes most of the workload to maintain seated posture, the most fruitful prescription of exercise involves isometric core movements. These exercises consist of statically performed moves that allow one to focus on abdominal muscle engagement and lessen the stress on the spine. Some of these exercises include a good old fashioned plank, v-sits, cable nautilus holds and nearly endless other options. By just spending 10-15min a day or at least 3-5 days a week you can see significantly improved lumbar stamina.
Conclusion
In reality, we are all at high risk for suffering from MSDs. We all manage day-to-day occupations that demand repetitive movements, and the key is being proactive with posturing, exercise, stretching, and hydration. In regards to general workplace management, a desk or work station needs to honor certain means of functionality to your health. We are all busy, but it is up to us to consciously make necessary changes that will enhance work stamina and productivity. Take the next step by addressing acute and possible future conditions with a doctor. Then consult a health and fitness professional to better strategize the unique needs of your body.
As much as we try to summarize these subjects, it can absolutely be confusing how to get started. Feel free to click below to schedule a free movement assessment in order to learn what stretches and exercises your unique imbalances require.
- David Lacayo