In today’s office-centric work culture, have you considered the toll that prolonged periods of sitting take on your body? Many Canadians find themselves anchored to their desks, a habit that not only sows seeds for discomfort but can also escalate into serious health risks, including back pain and compromised blood circulation. 

Noticed stiffness in your back or a decrease in mobility lately? This could be your body signalling the adverse effects of extended sitting, such as undue pressure on back muscles and lumbar discs. Continuous sitting leads to the compression of muscles, joints, and spinal discs, impairing their access to vital nutrients and hastening degenerative changes. How much of your day is spent seated, and have you pondered its long-term impact on your health and safety?

Here Are Four Tips to Reduce Prolonged Sitting at Work:

1) Active Sitting… Think about your posture. Sitting incorrectly can put a strain on your lower back and neck. Sitting in a slouched position not only decreases blood flow to the muscles but also to the organs that are being compressed, such as the heart and lungs

To practice active sitting, pull your stomach in, bring your shoulders back and keep your chin tucked. Think about lifting yourself up towards the ceiling. Active sitting will help to increase your core stability and decrease your chances of injury.

2) Take short, frequent breaks. Take short breaks from sitting every 30 minutes. Get up, do a stretch or take a short walk around the office. A good stretch to do is bring your hands over your head and reach for the sky. Or stretch your body in the opposite direction that you are sitting in. Hold each stretch for 30 seconds or more. If you find that you get lost in your work, put on a timer to remind you to take breaks. Drink plenty of water to stay hydrated – this also makes you get up out of your chair more often.

3) Pick a good office chair. It is very important to be able to easily vary your sitting position throughout the day. A good chair should adjust to suit your size, have a backrest with proper curvature that supports the lower back, and have adjustable armrests that support your arms at the proper angle.

4) Sit in your chair properly. When sitting, make sure you are sitting at the very back of your chair. Use a lumbar support to keep a neutral spine. Your knees should be at 90 degrees with your feet flat on the floor or with a slight incline. Your elbows should be supported on the armrests at 90 degrees as well. Keep your monitor and mouse at the right distance so that you are not prone to slouch forward as the day passes. The arm that uses the mouse should be in line with the body and not reaching forward.

For those spending significant time at work in a seated position, remember, incorporating regular movement and considering ergonomic improvements can make a substantial difference. If you’re still experiencing discomfort or just looking to improve your overall well-being, Innate Wellness’ chiropractic services offer a broad spectrum of benefits. Our team specializes in a variety of treatments tailored to improve your health. Contact Dr. Joy and our dedicated team to discover how chiropractic care can fit into your life, improving your health and how you feel every day.

Yours in Health,

Dr. Randi Joy