3 Things Sitting For Long Periods Can Do To Your Body…

Put your hand up if you sit at the desk most of the day!

We are probably all aware and get told sitting for long periods of time isn’t good for our bodies. Though unless you want to quit your job, we need to find a way around it.

Did you know 40% of people with back pain spend long hours sitting, I see this a lot in the treatment room. Clients have regular back pain and tight hips from sitting down all day.

So, what harm can this do to our body and how can we fix it?

1. Weak Glutes aka butt muscles

Your glutes aka bum muscles play a role in pelvic stabilization now if the glutes aren’t kept strong this can cause a faulty movement pattern. Lower back, hip, knee and ankle problems can arise with insufficient pelvic stabilization. The gluteus help you keep a neutral position with your posture, it stops your pelvis from being tilted forward or backwards. If your body position is out the body can’t work effectively hence causing pain in other areas of the body.

2. Poor Posture

Who can say they sit at their desk with perfect posture all day long? It’s hard, right! I get it, I have to constantly remind myself to adjust my posture. We get that slumped position happening and our spine starts to curve forward. Having poor posture is the number one reason why we get so much pain in our muscles. We get headaches, shoulder pain, lower and upper back pain and the list goes on. Se we need to something daily to counteract our poor posture and get our correct posture back on track, it’s all about consistency.

3. Tight Hips

Sitting for long periods of time can cause our hip flexor muscles to shorten. If this happens then when standing the pelvis tilts forward, the hamstrings shorten and causes compression of the lumbar spine (lower back). This is a part of the reason why people have lower back pain because of your hip flexors shortening. When clients come to me with lower back pain, I will ensure I work through their hip flexors as well, you will be amazed in how free you feel after the session.

What Can You Do?

THE BASICS

• Regular Movement:
  Getting up on a regular basis to go to the toilet, do one lap of the office, keeping the body moving regularly during the day will help keep the body active. 

• Using a Fitball:
  Have you ever thought about sitting on a fitball if possible? Sitting on a fitball can increase core strength, since the abdominal muscles must be constantly engaged to avoid falling off. Improving core strength means improving posture, balance, and stability.

• Sit/Stand Desk:
  If possible and if your workplace is nice enough, getting a sit down/stand up desk is fabulous. It helps reduce back pain and energy levels, it also means your body will be able to be in a better neutral postural position

Now for you to do some work!

Here are some exercises you can do on a daily basis at home:

• Glute Bridges

  Glute Bridges are great to build up your strength through your glutes, hamstrings and core. Below are two youtube videos demonstrating how to do a glute bridge. The first one is the beginner level and then if you find that easy you can do the advance and move to single leg bridge.

• Thoracic stretch

  This stretch is great to open the front of your body, helping to lift your chest and stop that slumping. If you don’t have a foam roller find something in your house you can lay over, firm enough that you can get a slight arch in your back.

  1. Place the foam roller horizontal just under your shoulder blades.

  2. Let your legs be long and relaxed

  3. Drop your head to the floor. If you head doesn't touch the floor its OK! Grab a pillow or some towels to place under your head. As you gain more flexibility you can slowly get ride of the support for your head. 

  4. Extend your arms over your head and let them relax back. Once again if they don't reach the floor its OK! Just go back as far as you can.

  5. Now take a couple of deep breaths and on your exhale breath just relax down into the foam roller. The more you can relax the more flexibility you will gain. There is no put trying to force the stretch as you won't gain flexibility. 

  6. Hold for 20mins. Now if that time is too much don't stress, hold for as long as you can and just improve on your time as you go. If you can do it daily this would be great. Trust me you will AMAZING!

• Hip flexor stretch

  Below is a front view and side view of the Hip flexor stretch.

  1. Get into a kneeling position, place one leg in a 90degree position out in front of you

  2. Tuck your pelvis/hips under (the leg that is under your hip) and then lean as far forward as you can. Now you shouldn’t get too far if you have tucked your pelvis under.

  3. Then the same arm to the leg that is under your hip place it up in the air and grab your wrist with the other hand. Then slight lean across, pulling the arm slightly, creating a lateral extension in your body

  4. Hold for 1 min

  5. Complete the other side

• Pec Stretch

  BOTH PECS

  1. Find a doorway

  2. Place your arms up and a 90degress on the doorway. Elbows in line with your shoulders.

  3. Place one leg in front of the other

  4. Lean as far forward as you can until your feel a stretch through your pecs.

  5. Hold for 1 min.

  ONE PEC

  1. Find a doorway

  2. Place one arm up on the doorway. This time place it slightly higher to your shoulder.

  3. Place one leg in front of the other.

  4. Lean as far forward as you can until your feel a stretch through your pecs.

  5. Hold for 1 min.

  6. Complete the other side.

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