business woman stretching arms in office

You have just finished your Uni degree and have landed that well paying desk job; it’s a time for celebration.  Just hold those celebrations for a moment though because you may unknowingly not realize how many problems can be caused by prolonged sitting in your desk job.

That’s right, significant research is now showing prolonged sitting is contrary to our biological and genetic requirements for health and well being.  The human body has been designed for movement, constant movement, finding shelter, finding food, in fact we should be expending as much energy a day as walking 16 kilometres per day every day.

Our world is very different to what it was 50 years, 100 years and 1000 years ago though.  We live a life of sitting at our desks at school most of the day.  At work we sit at our desks and stare at a computer screen for hours.  Many of us also sit in our cars or on public transport to take us where we need to go.  Then after a hard day of sitting, with the associated poor postures, we collapse in front of the TV on the couch to continue this sitting syndrome.  It’s a tough cycle to break.

So what can I do to help myself?

  1. Get an adjustable height desk. Standing is far better for you than sitting.  It allows you to move more freely and stretch while still performing your work.
  2. Move constantly, stretch while in the chair if need be. Neck, shoulders, calves, quads, lower back.  Look over your left shoulder, look over your right shoulder, shrug your shoulders. Perform this every hour.
  3. Sit on a balance disc. This will allow more movement in the lumbar spine.  You can sway from side to side, rock forwards and back allowing constant movement in your spine.  You can also put it under your feet, exercising your legs as well.
  4. Squat before you sit. Stand just in front of your chair and pretend to sit down, stand up again just before you touch the chair.  Do 10 repetitions of these every 2 hours.
  5. Pretend you are walking stairs, even when you are sitting.   Stomp for feet for a minute every 30 minutes.
  6. While sitting, straighten your legs and contract all the muscles in your legs then draw the alphabet with your left foot, then your right foot. Do this once per hour.
  7. Every 20 minutes reach for the ceiling.
  8. Every break you get, social, lunch, meetings, make sure you walk and stretch.

We are never going to be able to not sit.  What we have to do is adopt behaviours to counteract the deadly effects of prolonged sitting.

For help or assistance with any condition you think may be associated with sitting, give our clinic a call on 03 9596 9930.

To learn more about Chiropractic, click here.


Category: Chiropractic, Posture