Sitting and Back Discomfort

As the workforce has shifted from factories to offices, the incidence of back pain has increased dramatically. Researchers blame this increase on one simple activity that we do all the time – sitting.

Our bodies were not designed to sit for long periods of time. We were made to move!
Almost everyone who sits for long periods of time will develop back pain, even with the use of an ergonomic chair. It’s not uncommon to develop other problems as well.
Surveys of office workers indicate that about half of all employees have frequent pain or stiffness in their necks and shoulders. Repetitive strain injuries like carpal tunnel syndrome are becoming more common and about 10% of keyboard users experience wrist pain or discomfort. Who would have thought that sitting could wreak such havoc on your body?
Your body needs movement to operate effectively. If you have a sedentary lifestyle or sit for most of the day, your body is going to start complaining. You have to move!
When your muscles contract, they are assisting the flow of blood and lymph fluid through your body. The muscles act as a pump. If they don’t contract regularly the blood in your extremities pools and you may get swelling of your feet and hands or those parts may just feel cold because the blood circulation is insufficient.
When you sit for long periods of time certain postural muscles, like your shoulder muscles, become overworked. These will tend to become short and tight from overuse whereas other muscles like your gluteal, abdominal and mid-back muscles, will become weak and atrophy.

Take a Microbreak -

Lean back in your chair and stretch your arms up and your legs out. Wiggle your fingers and toes. Then do circles with your ankles and wrists. Continue to reach up and back, close your eyes, smile, breathe in deeply and out slowly several times.
In the short time it takes to perform this micro break, you have released the lock of your visual and mental tasks, stretched away muscle tension built up in your hips, spine, and arms and refreshed your body with extra oxygen by expanding your rib cage. You also improved your posture as well as the circulation of blood through your legs and arms. All this in less than 30 seconds!

HELP! I'm stuck behind my desk -
If you are stuck behind a desk all day, there are a number of things you can do to keep your body healthy.
Make sure you’re using the chair to support your body. For example, most people don’t use the backrest properly to support the low back. As they sit down they aim their bottom at the middle of the seat. Then to reach the backrest they slouch backwards. Are you guilty of this? If you are, start aiming your sit bones toward the back edge of the chair as you sit down.
It’s very important to take frequent breaks. Consider this study: Researchers had subjects sit in chairs as they measured tension in their back muscles. After about twenty minutes of sitting, their back muscles started spontaneously tensing up even though the chairs were adjusted to completely support their backs!
Taking breaks will keep your muscles from tightening up.
Use the 20/20 rule: Take a twenty second break at least every twenty minutes. Use these “micro-breaks” to stand up, stretch out and take a couple of deep breaths.
If possible vary the tasks you do throughout the day so that you don’t work at one single activity for too long. For example, if your job involves typing and filing, alternate the tasks every half-hour.
Get a regular massage to help you get rid of accumulated tension, stretch out overworked and tight muscles to get your circulation going.
Lastly, be sure to exercise regularly. It is vitally important that you balance your inactivity with activity. Try some form of gentle aerobics like swimming, hiking or biking.

If you have specific health concerns consult your medical doctor.

 

The information in this newsletter is educational only and is not intended to replace the advice of your personal health care providers.

 

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I offer you diverse and comprehensive massage therapy sessions in the comfort of your home or office. Your treatment goals are foremost and your needs will be heard and addressed. I utilize both traditional and alternative treatment techniques, and recommend self care tips and exercise options that evolve with your individual healing process. My intention is to be a facilitator in your healing process and health maintenance. I believe that within the human body is the desire and ability to be well, and through bodywork, I serve to act as a catalyst for this process.

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