In my last article, "The Curse of the Desk Jockey", I explained how as a general population we tend to sit way too much, leading to a multitude of chronic problems ranging from knee pain, to low back pain, to shoulder pain, and everything in between. That article went on to provide a few tips for your time at the gym - fewer crunches, more back exercises, fewer chest exercises, and a new way to warm up. But let's face it. The facts are you spend far fewer hours at the gym than you spend fl ying your desk. The real progress in preventing these aches and pains will be made in 23 hours in your day.
A FEW TIPS
DON'T Stretch the Heck Out of Your Hamstrings: Although not a universal rule, if you tend to be too hunched over in the low back your hamstrings are likely in a constant state of stretch anyway due to the position of your pelvis. Stretching only compounds the problem.
DO Hip Flexor and Pectoral (chest) Stretches: Your hip fl exor muscles are likely stiff and short already from constantly being in a shortened state (sitting).Stretching these muscles will help allow your pelvis to return to a neutral position. Likewise, your chest muscles are likely short and stiff from typing on a computer all day, so stretching your chest will allow your shoulders to sit back more. Try fi nding four 1-minute breaks during your work-day, to do a hip fl exor stretch and pec stretch for 30sec each.
DO beware the laptop and cell-phone keyboards. Aside from the fact that these keyboards are so small we literally have to hunch over them, due to their portability we tend to sit in positions that are often far from optimal, and occasionally incredibly creative and absurd.
DO Invest in Another Keyboard and a Proper Desk. Even if you use the laptop monitor, take the keyboard from your old computer and plug it into the outlet on your laptop. It is bigger and will allow you to open your chest up a bit. And while we are at it, sit on a proper chair at a desk (or at least your kitchen table). Sitting on your couch with the laptop on the coffee table is the posture equivalent to chopping an onion with your eyes closed.
DO Get Up Frequently: Try to stand up and take a short walk every 30 minutes or so. Even just a few steps and reaching to the heavens for a couple seconds will help. The key is not to stay static for any long period of time. Remember when you used to tell your kids that if they hold a funny face for too long then their face would stay like that? Well, this time it's true!.
DON'T Sleep On Your Stomach: Especially if you have your arms folded under your pillow, this puts your lumbar spine in a position of hyperextension and your shoulders in a position of internal rotation/pronation (precisely what we are trying to correct).
DO Try To Sleep On Your Side: Putting a pillow in between your legs and resting your head on a surface in line with your spine keeps you in a neutral position and fully supported.
DON'T Wear High Heels: I am going to make some of my female friends angry with this one (and some of my guy friends too), but put away those Michael Kors pumps. I know they look nice on the morning Skytrain and cost you a pretty penny, but do you really wonder why your feet (and back) hurt so much when you get home in the evening? At least consider keeping a pair of more posture-friendly shoes at the office to change into.
A few simple ideas, perhaps, but simplicity is often the best way to go. And this isn't about a major overhaul of your daily routine. Start with making one change per week. Every little bit helps.
