IS SITTING THE NEW SMOKING?
I´ve seen this phrase popping up and it made me think…
Since the pandemic has started, millions of people worldwide shifted to remote work from home and reduced the leisure activities to minimum.
Before the coronavirus (COVID-19) pandemic, 17 percent of U.S. employees worked from home 5 days or more per week, a share that increased to 44 percent during the pandemic. These numbers are most likely going up worldwide.
The outbreak of the COVID-19 pandemic accelerated the remote working trend, as quarantines and lockdowns made commuting and working in an office close to impossible for millions around the world.
Although remote work provided a solution, with employees performing their roles away from the office supported by specialized technology, eliminating the commute to an office to remain connected with colleagues and clients, it also increased the amount of hours we spend in sitting position in front of a computer.
While our pre-covid work day was a blend of commute time, coffee breaks with colleagues, grabbing a sandwich around the corner and maybe a few walks to the copy machine, now many of us spend hours in the only quiet place we can find hiding away from kids to get the work done, having coffee or lunch while working in the same place.
This new situation requires new adjustments.
Because let me tell you one thing… sitting is not the only guilty guy.
It´s not about what you do, but how you do it.
The fact is that the human body wasn´t designed for sitting.
Our spine is naturally curvy so that it can work like a spring that softens the impact on the joints when we are moving. And during movement is when the magic happens - accelerated circulation delivers nutrients and oxygen to the cells so they can do their job, because when they don´t, something goes wrong.
Movement also stimulates hormone production that is responsible for all kinds of functions in the body and for our mood. We all want to feel happy and energized, right?
So the first smart lifestyle adjustment is - ADD MOVEMENT to your daily schedule.
And because it doesn´t come naturally if we spend most of the day at home, we need to put it on the schedule and do it no matter what, preferably outdoors.
Expert tip - tick it off your list the first thing in the morning and enjoy all the benefits for the rest of your day.
Another smart lifestyle adjustment - PAY ATTENTION TO YOUR POSTURE.
When I talk to people about posture, most of them (if not all of them ) say it needs improvements.
This is a good start, at least there is some awareness around how bad it is.
The next step is tricky, because there is lots of confusion and misunderstanding about how to fix that.
One of the most common postural “fix“ is to pull the shoulders back and down. So many people think this is the correct alignment while in fact they are hurting their backs.
Let me explain…
When you look at the ribcage as a round object (something like a balloon) and your shoulders + the weight of your arms are sitting on the top, whenever your shoulders move forward (sitting template of most people), it will bring more weight to the front side of the rib cage. Result - feeling of heaviness, the rib cage collapses forward, which compresses the diaphragm - your breathing muscle that cannot do its job properly and you will compromise the delivery of oxygen to your system and your brain, which leads to poor concentration and eventually brain fog. We all know this scenario, right?
Many people think that the correction would be doing the opposite...
But let´s have a look at what happens when we pull the shoulders back and down. While it might feel uplifting to open up the chest and get a few nice deep breaths in as the belly gets longer and diaphragm has more space now, the weight of the shoulders + the arms is compressing the back side of the rib cage. The shoulder blades start to move downwards and the back side of the rib cage start to collapse onto your low back, creating compression on your discs. As a result you might start to feel discomfort or pain in the low back.
Now you might be asking - so what can I do then?
When it comes to a healthy postural template, think of the SPACE as your only target.
When there is no space, there is compression - discomfort, reduced circulation - pain.
So basically if you feel uncomfortable, your body is screaming for space. In terms of sitting position, follow these steps to create space.
Make sure the height of your chair allows you to keep 90° angle in your knees, to prevent the tension in your hip flexor.
Stretch your arms forward and place the outer palm of your hands on the desk, the inner elbows are facing each other.
Close your eyes and start to expand your rib cage to all directions - start to expand the back side first, pulling the shoulder blades away from the spine, then pull your rib cage forward and up. As you breathe, feel your side ribs expanding.
Start to press your hands against the desk in order to lift up your rib cage and separate it from your hips - this will create space in your belly and in your low back.
Adjust the position of your neck by gently pulling your ears back and creating a nice neck curve - hint: when your neck has its curve, it feels great and soothing for the nervous system, you are going to feel it immediately.
You will probably need to set up a few alarm notifications in the beginning to do this exercise a few times a day. Creating a new postural habit requires reminders and discipline. But once your back muscles get stronger and it becomes natural and automated, the impact of all those hours spent in sitting position will reduce dramatically.
Want to know more actionable strategies you can implement in your busy life to reduce and prevent back pain?
Join my FREE masterclass - 3 Essential Strategies For Back Pain Relief Without Breaking A Bank. You´ll walk away with actionable steps you can start to implement today and take the first step toward a pain free version of yourself.
