There has been lots of talk about the importance of microbreaks and posture while using technology particularly during the COVID period of working from home. Ask yourself the following two questions:

1) Do you know how bad it really is to sit with poor posture?

2) Do you know how to improve it?

Multiple studies have shown that sitting at a desk, sofa, kitchen table or kitchen bench with poor ergonomic setups will cause musculoskeletal pain syndromes to occur in over 50% of the time.

The participants from one study reported pain as early as 10 minutes of sitting! Why is this important? The longer your body is exposed to these increased postural stressors the harder it will try to adapt and to improve function. When exposed long enough your body will not be able to adapt as much which often leads to spinal position changes which are associated with certain pain syndromes. As a chiropractor this is a crucial area to address, the spinal stress that you experience while in poor postural positions particularly slouching with your head forward causes a dramatic increase in pressure placed on your entire spine, not just the neck or low back but also in your hips, mid and upper back. How to improve your postural habits?

Firstly, I would recommend that you consult with a chiropractor as they will ask specific questions regarding your postural habits, workstation set up, sitting patterns and routine questions. By asking specific questions and performing an in-depth analysis of your sitting posture, spinal movements, functional movement patterns they can form a detailed treatment and rehabilitation plan. Several studies found that if you get up from your chair for approximately 1 minute and perform a few stretches it dramatically decreases the pain experienced by participants. It can be as simple as walking to the water station and back to your desk. It doesn’t have to be hard to have good sitting posture.

A few tips on sitting posture

Getting up every 30-45mins for a minimum of 1 minute. There are posture and water consuming reminder apps free to download on most platforms. Set the timer and it will remind you to get up and move.

Having a chair that supports your body shape and size.

Having an option for a Sit-Stand desk, where it can vary the height of the workstation.

Making sure your arms are flat on the desk with either the elbows or the majority of the forearm supported by the table.

Ensuring the mouse or trackpad isn’t too far away from your body.

Try to have your knees approx 3-5cm below your hip joints, this will take pressure off your hip flexors and force your body to sit straighter.

References: - Intolo P, Shalokhon B, Wongwech G, Wisiasut P, Nanthavanij S, Baxter DG. Analysis of neck and shoulder postures, and muscle activities relative to perceived pain during laptop computer use at a low-height table, sofa and bed. Work. 2019;63(3):361-367. doi:10.3233/WOR-192942 - Celik S, Celik K, Dirimese E, Taşdemir N, Arik T, Büyükkara İ. Determination of pain in musculoskeletal system reported by office workers and the pain risk factors. Int J Occup Med Environ Health. 2018;31(1):91-111. doi:10.13075/ijomeh.1896.00901