Sitting Too Much Lately? You Are Not Alone

The past year has seen a definite increase in the number of patients coming to our office as a direct result of sitting too much.  The trend is undeniable.  Remote work has become the norm and so too has a lack of activity throughout the day.  Normally, most people have to get up from their desk for one reason or another, whether it’s to meet with a co-worker or move from class to class.  Without those little bits of movement, many of our patients find themselves sitting for 2 to 3 hours at a time.  That creates significant mechanical stress on the neck, shoulders and back.  Headaches are also a common complaint.  One of the first things we do when trying to help our patients with these issues is to discuss their workstation.  While there may be some challenges, try to set up your workstation with the following considerations:

1.  Make sure your chair allows you to keep your knees and hips at 90 degrees with your feet flat on the floor.  An office chair will always be preferable.
2. Ensure that you are using the entire depth of the seat so that the back rest supports your lower back.  In other words, don’t sit on the edge of your seat.   Using the entire seat will help maintain the natural curvature of your spine.
3. Use the arm rests of your chair so that your elbows are at 90 degrees.  Your keyboard should essentially be on your lap so that your elbows and wrists are in a neutral position.
4. Make sure your computer screen is at eye level in order to avoid looking downwards or upwards for too long.  If you are using a laptop, you may want to consider using a computer tray and an external keyboard.

Although these tips should help, the single most important thing you need to remember is that you have to get up and move regularly.  Even a perfect workstation will cause stress and strain if you sit for too long.  Set a reminder for yourself to get up and move at least every 30 minutes, even if it is just for a moment or two.  And if these recommendations don’t make a difference for you, there may be some specific muscles or joint that need care.  Be sure to give us a call if you think you could benefit from some chiropractic treatment.