Back pain, neck pain and shoulder pain are all incredibly common- particularly for those who spend most of their day sitting. While it may seem that you’re more likely to sustain an injury during rigorous activity, the truth is that sitting for extended periods of time produces chronic pain and limits range of motion for many people. There are plenty of ways not to sit. Here are some of the worst- and the most common.
1. Still. Yes that’s right! One of the worst ways to sit is to sit still for hours on end. This causes muscles to stiffen or atrophy from lack of use, slows circulation and can make your energy dip. It’s also easier to feel bored, lethargic and chilly. So take regular breaks to stand, stretch and move around- this will help you feel alert and give your muscles some much-needed action. Do you ever notice that when you’re driving for a long time you don’t feel the stiffness until you finally step out of the car? The same can be true of your desk chair- so get out of your seat regularly, and test out your legs, neck and back.
2. Hunched over a device. We are particularly negligent when it comes to our devices, because we often lose track of how much time we spend on them. While you may not be aware of how often you’re tilting your head downward to text, type, check email or work on a tablet –it adds up. In fact there’s even a term for it: text neck. When you extend your neck forward on a regular basis or for extended periods of time (or both) it can lead to muscle soreness, strain, pinched nerves and herniated discs. You may experience more than a stiff neck –tense, sore shoulders, headaches and even jaw pain are also common results of “device posture.” Save your emailing and extensive work for your desk, or invest in a proper iPad stand.
3. In the wrong seat. Your chair dictates your sitting position- and has everything to do with your comfort while seated. If your chair isn’t the right height, you’ll notice you have to extend your forearms downward or upward to type. The resulting pain will either shoot up to your shoulder blades or sit in your wrists. If your chair doesn’t have your sightline level with your monitor, prepare for a sore neck from craning even at the slightest angle. And lumbar support? It’s critical. Make sure your lower back is properly cushioned to avoid slouching, slumping or twisting around in your seat. These positions can cause pain in your hips and middle back.
Which of these three are you most guilty of?
For more workplace health tips, check out this article: “Is Your Job Killing You?”