Why Sitting Has Become a Modern Epidemic
Many healthcare professionals are saying that sitting has become the new cancer. More Americans are sitting for extended periods than ever before. In some cases, individuals are commuting more than 2 hours per day, followed by another 8 to 10 hours spent sitting at the office. This has quietly become an epidemic across the country.
So, what can be done to reduce the impact this has on your posture and overall well-being?
Start with Your Car Seat Position
Let’s start with your car seat position. I have found that most people are sitting incorrectly in the car. First, make sure that your car seat is positioned forward enough that you can easily reach the gas and brake pedals without extending your legs too far. If your seat is too far back, you will have to extend your right foot in an exaggerated motion to reach the gas and brake pedals. This may cause pelvic misalignment. Make sure that you are using the lumbar support feature in your car to properly support the curve in your lower back and reduce stress and discomfort in your lower back muscles.
Set Up Your Workspace for Better Posture
Once you arrive at the office, your setup matters more than you might think. Having a proper ergonomic workstation is essential. The goal is to maintain a neutral body position that reduces stress on the spine, surrounding muscles, and joints.
Here is a basic ergonomic setup everyone should follow:
- Your hips, knees, and elbows should all be positioned at approximately 90 degrees.
- Your monitor should be slightly below eye level.
- Your feet should be flat on the floor, and you should be seated all the way back in your chair to support your lumbar spine.
Support Matters: Choosing the Right Equipment
The right support can make all the difference in how your body feels at the end of the day.
Relax The Back stores offer a curated selection of desks and ergonomically designed chairs to help you maintain better posture at work. Experiencing the right setup in person can help you understand what true support should feel like for your body.
Daily Corrective Exercises to Improve Posture
Next, I would like to discuss corrective exercises that can be done daily to help improve posture. One of my favorite exercises for reducing neck strain and supporting better alignment is the chin tuck.
This exercise can easily be performed while sitting at your desk. Simply pull your chin straight back, as if you are creating a double chin, and hold for 10 seconds before returning to a neutral position. Repeat for 10 reps, and aim to perform this exercise every other hour throughout the workday.
The next exercise is designed to open up the chest muscles, which often become tight from prolonged sitting. Stand in a doorway with your elbows at the same height as your shoulders and gently lean forward. Once you reach a comfortable stretch, hold for 10 seconds. Repeat for 10 reps, and revisit this stretch every other hour throughout the workday.
Strengthening Your Mid-Back for Better Alignment
The last exercise I recommend for the workplace focuses on activating your mid-back muscles, specifically the rhomboids. These muscles sit between your shoulder blades, also known as the scapular region, and play an important role in supporting proper posture.
To perform this exercise, sit upright in your chair. Gently retract your shoulder blades, as if you are trying to squeeze a tennis ball between them. Once you feel a full contraction, hold for 10 seconds, then return to a neutral position.
Repeat for 10 reps, and aim to perform this exercise every other hour throughout the workday.
Following the recommendations above can help dramatically reduce stress on your body throughout the day and improve your posture.
