Tight muscles can pull the spine out of alignment creating altered movement patterns. When you have altered movement patterns your body doesn’t move the way it was intended to. This can then create more issues. It’s a vicious cycle.
Do you sit at a desk all day long for work? Do you drive for work? If so, you have probably experienced some of the aches and pains that go along with sitting for long periods of time. You know the ones I'm talking about...neck pain/stiffness, back pain/stiffness, stiffness all over. I don't know about you, but when I stand up after sitting for more than 30-45 minutes I feel like I need help stretching out my hip flexors and low back.
So what can be done about this? Quitting our jobs isn't an option, so let's look at some ways to help ease the discomfort we experience when sitting for long periods of time.
1. Set a timer/alarm on your phone to remind you to get up and move around. Recently I've started to use timers/alarms for all kinds of things because once I'm focused on something, everything else is out of mind. The length of time you choose is up to you and how your body responds to sitting. Some people may need to get up more frequently than others. If you have a "smart" device...FitBit, Garmin, Apple Watch, etc, many have alerts you can set to remind you to get up and move around at least once an hour.
2. Learn some stretches you can do at your desk or in your office. Coworkers staring at you or making fun of you? Tell them to enjoy their stiff/achy muscles or join you. Check out these stretching videos, as many can be done at your desk. Again, use the timer on your phone if you need a reminder. Siri and Alexa are just waiting for you to ask them to do something.
3. Take your breaks and lunch breaks. I know, I know, we are all busy, but if you don't take care of yourself now, you may end up missing more work down the road. Move around during these breaks. Go for a walk with a friend/coworker. Get others involved in moving more...perhaps a contest/challenge at work?
4. Walk to talk to coworkers instead of using email, messaging, or calling them. Take the long way to their desk/office.
5. Drink lots of water. Not only will this keep you hydrated, but you will have to get up to fill your water bottle and also to use the restroom.
BONUS TIP: If you drive for work, you can apply most of these to your day as well.
Do you have any tips to add?