Does your job find you sitting most of the day?

While sitting can seem restful, keep in mind that staying in any one position for long periods of time can cause strain and injury to your muscles, joints, tendons and ligaments. Sustained sitting can take a toll on your neck and lower back - steady compression on the spinal discs hinders their nutrition and can contribute to premature degeneration. So, if you have to sit at work, what can you do to stay pain-free? Help take the load off your back with these tips: "¢ Take frequent breaks First, "¢ Ensure that you take regular breaks from sitting specifically. "¢ Get up, take a short walk outside or around the office, and "¢ Stretch. Posture perfect Next... Pay attention to your posture. Sitting incorrectly puts strain on your lower back, decreases blood flow to your working muscles and accelerates fatigue. Practise "active sitting" with your feet flat on the ground in front of you, your back straight, your shoulders squared and your chin parallel with the floor. This posture will strengthen the "core" muscles of your abdomen, sides and back to reduce the strain on other areas. The stronger your core muscles, the easier it will be to maintain good posture. And lastly, choose a good office chair! What's most important in preventing injury and strain is to be able to easily vary your sitting positions throughout the day. An investment in a good office chair can help a lot.
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While sitting can seem restful, keep in mind that staying in any one position for long periods of time can cause strain and injury to your muscles, joints, tendons and ligaments. Sustained sitting can take a toll on your neck and lower back – steady compression on the spinal discs hinders their nutrition and can contribute to premature degeneration.

So, if you have to sit at work, what can you do to stay pain-free?

 Help take the load off your back with these tips:

  • Take frequent breaks First,
  • Ensure that you take regular breaks from sitting specifically.
  • Be mindful of your posture
  • Get up, take a short walk outside or around the office, and
  • Stretch.

Posture perfect Next…

Pay attention to your posture. Sitting incorrectly puts strain on your lower back, decreases blood flow to your working muscles and accelerates fatigue.

Practise “active sitting” with your feet flat on the ground in front of you, your back straight, your shoulders squared and your chin parallel with the floor. This posture will strengthen the “core” muscles of your abdomen, sides and back to reduce the strain on other areas. The stronger your core muscles, the easier it will be to maintain good posture.

And lastly, choose a good office chair!  What’s most important in preventing injury and strain is to be able to easily vary your sitting positions throughout the day. An investment in a good office chair can help a lot.

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