Sitting Posture Stiffness and How to Overcome It
Hey you, yeah you sitting there looking like a prawn hunched over at your computer!
In today's digital age, many of us find ourselves spending long hours sitting at desks, hunched over computers or glued to our smartphones. While technology has revolutionised the way we work and connect, it has also brought about a significant downside: poor sitting posture. This seemingly harmless habit can lead to stiffness, discomfort, weakened muscles and more tense muscles. In this blog, I'll explore the effects of sitting posture on stiffness and offer practical tips on how to overcome it.
The Culprit: Poor Sitting Posture (aka the Prawn)
Most of us have heard the age-old advice to "sit up straight," but it's easier said than done. Poor sitting posture has become the norm for many, and it's causing more harm than we realise. Here's how:
1. Strain on the Spine: When you slouch or hunch forward, you put excessive strain on your spine. Over time, this can lead to a really stiff and painful neck and back which can then lead to increased risk of injury.
2. Tightened Hip Flexors: Sitting for extended periods slouched on your sacrum with your hips flexed can cause the hip flexor muscles to tighten. This can lead to discomfort and limited mobility in your lower back when you stand up or engage in physical activities.
3. Stiff Neck and tight shoulders: Leaning forward to peer at a screen or type on a keyboard can cause your neck and shoulder muscles to tense up. This tension can lead to neck and shoulder trigger points in the muscles which can lead to headaches.
4. Digestive Issues: Slouching compresses your abdominal organs, potentially causing digestive problems like acid reflux and constipation. Your breathing can also become affected with a stiff thoracic cage and ribs from constant slouching and compression of your diaphragm.
Now that we understand the adverse effects of poor sitting posture, let's delve into how we can overcome this common issue.
Overcoming Stiffness Caused by Poor Sitting Posture
1. Ergonomic Setup: Invest in an ergonomic chair and desk setup. Ensure your chair supports the natural curve of your spine and make sure your knees are at 90 degrees and your feet rest flat on the ground or on a footrest. Adjust your desk so your elbows are slightly higher than your wrists if you can and move the monitor height to maintain eye-level screen placement.
2. Use Lumbar Support: If your chair lacks proper lumbar support, consider using a rolled-up towel to support the curve of your lower back.
3. Take Breaks: Set a timer to remind yourself to take short breaks every 30- 60 minutes. Stand up, stretch, and walk around for a few minutes. This helps relieve muscle tension and improves blood circulation.
4. Stretching Exercises: Incorporate simple stretching exercises into your daily routine. Stretch your neck, shoulders, and upper back regularly to alleviate tension. Perform hip flexor stretches to counteract tightness in your hips.
5. Yoga and Pilates: Consider taking up yoga or Pilates. These practices emphasize core strength, flexibility, and posture, making them excellent choices for combating stiffness caused by poor sitting posture.
6. Ergonomic Accessories: Invest in ergonomic accessories such as an adjustable keyboard tray, monitor stand, or a standing desk converter. These tools can help you customize your workspace to fit your body's needs.
7. Strengthen Your Muscles: A strong resilient body provides the foundation for good posture. Incorporate exercises like planks and bridges into your fitness routine to strengthen your core and back muscles. I also suggest people stretch out their tight chest muscles while strengthening your back muscles which helps pull your shoulders back.
8. Hydration and Nutrition: Proper hydration and a balanced diet can help maintain muscle flexibility, joint hydration and reduce stiffness. Staying well-hydrated keeps your intervertebral discs lubricated, supporting spinal health.
9. Regular Massage or Physio Care: Consider getting periodic massages or Physio to relieve muscle tension and maintain function.
Conclusion
Think about how many hours we sit every day - Your sitting posture matters more than you think. Poor posture can lead to stiffness, discomfort, and health issues over time. By making a conscious effort to improve your sitting habits and incorporating the tips mentioned above, you can overcome the stiffness associated with poor posture and enjoy better overall well-being. Remember that change takes time, so be patient with yourself as you work towards better posture and a healthier and more mobile body.