Sitting all day? Here are 4 tips that can help you feel better
Working and studying from home can take a toll on our bodies. Hunching over our laptops, sitting in the same spot for hours, staring at our screens or making do with a less-than-ideal setup can all contribute to neck and back pain.
Here are 4 tips from our physical therapists at Medical Services to help you reduce aches and pain, or help you avoid them altogether.
#1 Avoid sitting for long periods
Sitting for long periods of time is associated with negative health effects. The Physical Therapy and Integrative Care team at Medical Services recommend moving throughout the day and avoiding sitting for more than 2 hours at a time.
Make a healthy habit of getting up and moving around for at least an hour or two during the day. You can do this by breaking up your time into short breaks. For instance, if you’ve been sitting at your desk for an hour, take a 15 minute break to stretch, walk around or do simple exercises. The Rec Center has a playlist of pre-recorded stretching exercises you can do to break up your schedule and help you ease tension.
Additionally, you may include movement into your everyday routine by using an exercise ball in place of a typical desk chair, taking the stairs rather than the elevator, or going for a stroll while you're on the phone.
Additionally, you may include movement into your everyday routine by using an exercise ball in place of a typical desk chair, taking the stairs rather than the elevator, or going for a stroll while you're on the phone.
#2 Take deep breaths.
Similar brain regions are responsible for both pain and stress. Reducing your stress might also aid in lessening your discomfort.
"Deep breathing exercises can help calm our nervous system down from 'fight-flight-or-freeze' mode into a more relaxed'rest and digest' state," suggests Medical Service physical therapist Dr. Annie Sirotniak, DPT. Choose a comfortable location and dedicate a few minutes to breathing slowly and deeply to begin practicing deep breathing. On a count of three, try inhaling through your nose; after a little pause, exhale on a count of four.
Keep taking deep breaths and observe how your body changes. Do your shoulders feel more at ease now? Has the tenseness eased? Breathing exercises should be continued until you feel your body becoming more relaxed.
#3 When you sit, provide your lower back support.
Long durations of sitting at home or at school can cause pain that can be mitigated by supporting your lower back, or lumbar region. "Place a small rolled up blanket or towel between your lower back and the chair backrest," is a tip that Dr. Winter Ball, DPT, gives his patients.
Putting a towel roll beneath your tailbone is another technique he suggests. By doing this, you'll be able to tilt your pelvis top towards your thighs and create a comfortable position for your back. When using a computer, this position can also assist relieve tension in your neck and shoulders.
#4 Adjust your configuration
There are ways to improve the comfort and ergonomics of your workspace, whether you work or study in bed, on the sofa, or at a desk. Try raising your laptop so that the screen is at eye level if you use one. Your posture may be affected by an excessively high or low screen, which might cause back or neck pain, especially after extended use.
In order to maintain a comfortable position for your shoulders, elbows, and wrists when working, it can also be beneficial, if at all possible, to utilize a separate keyboard and mouse. Try different workspaces and comfortable items if this isn't feasible. Many of us turn to our phones when it's finally time to log off of Zoom, which could be contributing to our neck or back ache. Try holding your phone at eye level more often rather than looking down at it to prevent this. This can assist in reducing neck irritation.