Do you spend most of your day sitting or lying down? Maybe
you work in an office and spend another two hours per day seated in a car or bus
for your commute before coming home, lying down on the couch, and heading to
bed a few hours later.
This is what's known as a sedentary lifestyle, and it has
become more and more common as industries have become computerized and jobs
require less physical labor. You might think that a sedentary lifestyle would
be easier on your back than doing construction, stocking shelves, or performing
some other physical job - but this is not necessarily the case.
Spending most of your hours still and seated can lead to
muscle weakness, a lack of circulation, and weight gain, all of which can
contribute to back pain. Thankfully, there are easy ways to take better care of
your back as a sedentary person.
1. Stretch
Taking a few stretch breaks throughout the day will help
keep the muscles in your back and neck loose and limber, reducing back aches
and strain in your spine. Here's an easy stretching routine for your upper back
and body:
- Bend
your head forward, tucking your chin to your chest. Rotate your head left,
and then right, holding it in each position for 20 seconds.
- Grasp
your hands together behind your mid-back, and then push your shoulder
blades back and together.
- Raise
your shoulders towards your ears, holding the shrug position for 5
seconds. Repeat.
To keep your lower back loose and pain-free while seated,
simply bend one leg, grasp it at the knee, and bring it up towards your chest
for 20 seconds. Repeat on the other side.
2. Use a Standing Desk
Buying a good, ergonomic office chair will make the time you
are seated easier on your back. However, you're still spending a lot of time
sitting down. The longer you sit - even in a good chair - the more likely you
are to develop poor posture and begin to slump forward, which can lead to lower
back pain.
Spending some of your hours at a standing desk can help
prevent back pain by keeping your core looser and stronger. Standing also burns
more calories than sitting, which may help you lose weight - and maintaining a
healthy weight is easier on your back.
If you do start using a standing desk, make sure it is
adjusted to the proper height. You should be able to rest your wrists flat on
the desk when your elbows are bent to 90 degrees. Start by using the desk for
just a half hour per day, and slowly work up to using it for about half of your
workday. Wear well-cushioned shoes, preferably athletic shoes, to support your
arches and prevent foot pain.
3. Use Apps to Encourage Better Posture
When you are seated, good posture can go a long way in
preventing back pain. You should be sitting with your back straight, your
shoulders back and square, and your elbows at your sides. If you're someone who
starts the day with good posture but is slumping over within an hour or two,
you can find apps to help.
You can download an app that coordinates with your webcam
and detects when you are slouching. It then puts a notice on your screen
reminding you to sit up. Some apps remind you to check your posture every 15 or
30 minutes.
Play around with a few different apps to see which one you like.
After a few weeks or use, your posture will probably improve to the point that
you become less reliant on the app.
A sedentary lifestyle can be tough on your back, but with
some good stretches, time at a standing desk, and a good posture app, you can
keep back pain at bay. Remember to also make regular appointments with your
chiropractor to keep your spine aligned. Contact Corner
Chiropractic Center
to schedule your next adjustment.
