If you sit for 4, 6 or 8 hours or more each day you may be considered a "desk dweller". That's right, people who spend prolonged periods of time sitting at a desk are what I call "desk dwellers". Prolonged sitting may cause an increase in neck and upper back as well as low back pain.[2] Exercise can be helpful to address neck, shoulder and back pain that may be exacerbated by prolonged sitting.[3] A physical therapist can help you with a guided exercise program to address your symptoms as well as educate you on proper sitting posture. Prolonged sitting can also have serious effects on your risk for cardiovascular disease and diabetes. Research has found a "novel risk factor for cardiometabolic disease in those with habitual sedentary behavior (prolonged sitting)". [1]

Here are some tips for avoiding the effects of prolonged sitting:

1) Take regular breaks; set a timer, place a sticky note on your monitor, stand up, take a walk, use the bathroom, get a drink. Anything to change your sitting posture. Consider trying some stretches to get the blood flowing.

2) Get a standing desk so you can change your work station through out the day or have an ergonomic assessment of your work station.

3) Check your posture while you are sitting:

Are you sitting back in your chair? Your back should be resting against the back rest. If the back of the chair hits your legs in the back of your calf then the seat pan is too deep, consider a back support.

Are your feet on the ground? If you are short like I am, place a small step stool under your feet. If you support your feet, your back is more supported. If you are tall, adjust your seat so your knees are slightly lower than your hips, this reduces the pressure through your low back.

Are your arms supported? You should be able to sit in your chair with your body close enough to the desk top to allow your forearms to rest on the desk. Your wrists should not be extended to use the key board, this may cause carpal tunnel.

Is your monitor at eye level? Adjust your monitor to allow your head to remain in a neutral position; neutral means you are not looking down at the screen or looking up. If you have to elevate your monitor, place it on some books.

Still have questions or want more information on exercises for the back and neck or a personalized assessment, contact Nicole.

[1]Sedentary Behavior: Emerging Evidence for a New Health Risk https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996155/

[2]Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618737/

[3]Effect of an exercise program for posture correction on musculoskeletal pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985/

Are you a Desk Dweller?