5 Ways to Avoid Poor Posture During Prolonged Sitting

I have been asked lots recently by both parents of young babies as well as desk workers that I treat, how to avoid feeling so rubbish by the end of a long day sat holding or feeding baby, staring at a screen. Here are some hacks!

Postural issues are becoming more and more common. The result is often a mix of physical issues for those affected – this can include headaches, stiffness, back pain, tendon injuries and cramps, but also breathing problems, circulatory issues, and digestive or pelvic health symptoms.

Osteopath Fenja Hansen explains why this happens and suggests simple ways to keep postural issues creeping in to a minimum when sitting in one position for long periods of time can’t be avoided.

The body is aiming for balance and efficiency. It is forever adapting to our everyday requirements and changing according to the needs we put on it. We see this happening with exercise, as muscles grow and the body gets toned. Similarly, however, it undergoes the same physical adaptive process as it gets used to primarily sedentary activities and tries to make being in one position more energy-efficient. As a result, we become shaped in the way that we do, or don’t, move. If we sit in a chair/ car seat/crouch over our beloved baby for a hours on end, the body will eventually become that shape to accommodate our need to be in this position. The result is that fascia thickens or becomes lengthened, muscles shorten or become chronically over-stretched, tendons weaken in the areas not used, trigger points develop, digestion and circulation slow down, core strength reduces and we become more prone to injuries and pain.

So how to avoid this when your life-style makes it difficult to not do this?

Whether you’re sat for ages working at a desk, or holding a baby and getting into a hunching habit whilst feeding, it is important to try and support yourself in what you cannot fully avoid at present.

Here are 4 simple tricks to avoid bad posture creeping in:

1. Don’t slouch into that backrest. If sat at a desk, make sure you are sat upright. Sitting at the edge of your chair and not leaning into your backrest actually facilitates this, as well as working your back and core at the same time. Roll your shoulders back and slightly tuck your chin to relax your neck and shoulder muscles.

2. Use a wobbly seat. Using a wobble cushion (smooth side up) or, even better, a gym ball to sit on when doing your work/feeding as it allows you to not be static whilst you sit in one position. This DEFINITELY works your core including back muscles whilst you’re just sat there. You can even lift a foot off the floor to do some proper core exercise whilst you’re engaged in your task at hand.

3. Set yourself a timer to move. Many of my patients find this one extremely helpful. Use a timer to remind yourself every hour or so to get up and move. Whether this is to get yourself and drink some water (also an easily-forgotten activity), do jumping jacks, do some desk stretches, or choose a 3-minute track to mad-dance around the kitchen to, getting moving will actually improve circulation to your brain and increase your productivity.

4. Drink a tonne of water. This may seem like odd advice but keeping yourself hydrated will not only make you get up and move by going to the toilet more often, it will also keep your tissues fluid and squidgy which is what you are going to need to avoid developing tissue chronicity even faster. Aim for a good 2.5l a day – investing in a large water bottle that gives you an idea of your intake is absolutely recommended. Use the timer for that, too, if you’re struggling.

5. Find counter activities. Last but not least – it is important to get your body to do the opposite movement of what it does most of the time. For prolonged sitting this means: strengthen your back and core, stretch your front, get some cardio in and a type of regular exercise you enjoy. If you’re stuck, have a look at my basic core exercises to make a start.

So happy experimenting with these. If you are continuing to struggle, remember to seek professional advice or contact me for any queries.

For more info on how osteopathy may be able to help you, do contact me through my contact form, use the button above for WhatsApp or to give me a call, or DM me on any of my socials @heilkraftosteopathy.