Posture and sitting tips for 2022 are on my mind as a leading Bristol Osteopath, and I decided to write a blog post on this topic from Alex Prince Osteopathy for the new year.
If you ever get stiff, aches, sluggish or cold when sitting for a while it is likely you have been sitting down for too long. I treat many clients with sitting issues.
Patients visiting me with back aches and neck strain are often closely linked to poor posture, and as a Bristol Osteopath I am used to seeing patients with postural problems.
In fact, the most common issues I saw with patients during 2021 were pain due to poor sitting and bad postural habits.
This often applies to desk workers, but it can impact school children, students, gamers and the elderly who spend long periods of time in a seated position.
Sitting on low, soft sofas is a common way that patients load their spine in an unhealthy way, with poor posture and inadequate support for their back and neck.
It is worth remembering that we are not actually designed to sit!
The human body (particularly the spine) is designed for movement.
What causes posture problems?
Long periods of sitting are not good for our overall body health, and can cause significant posture problems over time in both the young and old.
Biomechanically, it puts excessive strain on spinal joints and discs, can cause disc disease and injury, and also stiffens and tightens joints and muscles and slows circulation.
Circulation is critical for keeping the body healthy. Sitting down for long periods slows down the body systems, making us feel sluggish and burning less calories.
How can I improve posture and sitting habits?
The easiest way is to sit well and sit for less time. Take multiple micro breaks.
How can I sit well?
I advise patients with posture and sitting issues to try to maintain their natural spinal curve when they sit.
Our Lumbar Lordosis (the curve in the lower part of the back) is critical in maintaining good posture.
When we slump, discs are placed under greater pressure and can be damaged. Chairs should encourage the natural spine curve to be maintained, but many seats allow us to sag into the back often losing the important spinal curve.
Working at a station designed to assist your posture and sitting position will help to maintain good postural habits.
Most people also maintain a good sitting position for only 20-30 minutes, so taking micro breaks can help you to monitor this and get the circulation going with a stretch, walk around, and glass of hydrating water.
I also advise patients to take phone calls standing up rather than sitting down.
Our core muscles help to maintain healthy posture, and if they are weak or deconditioned by poor sitting positions, then good posture can be lost.
Regular movement and exercise are superb ways to maintain core muscle fitness. Active sports, walking, yoga, and pilates are excellent at core activation.
How can I sit less?
To encourage movement, flexibility and improved core strength, it is worth considering the following points as we move through 2022:
Don't sit if you don't need to!
Stand up regularly, and concentrate on sitting well in-between micro breaks.
Take regular breaks away from a desk or seated position. Moving away from a computer screen but remaining seated does not count when it comes to poor posture.
If you would like to discuss how osteopathic treatments in Bristol could help you with posture and/or sitting issues, please book a consultation with me online here.
To find out the best way to improve posture, please visit here.
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