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  • Writer's pictureDr. David Carter

This one is for the desk workers

Here is a topic that is very easily over complicated when it doesn't need to be.

Virtually everyone has at some point, been told to quit slouching, or to sit up straight or it's going to hurt your back. Most people literally give an audible groan when somebody starts talking about posture to them. It is really easy to over complicate this, especially for those who sit at a desk for 8-10 hours a day 5/days a week. I could start talking about proper foot placement, arm placement, how far forward or back you sit in your seat, the appropriate height of your chair, the type of keyboard you use...and the list goes on. Once you start to make the topic that complicated, people tend to just stop listening either because of annoyance, being overwhelmed, or just knowing that they aren't going to change that much or the work place won't allow it.

How to keep it simple

I am going to share this part first, so you don't have to read all the way to the bottom to find it. I want you to think about how you sit for most of the day, and every 30 minutes, take 60 seconds and do the exact opposite. That's it! If you sit, then stand up (and walk if the workplace allows it) for 60 seconds. While you're walking, pull your upper body into a position that is opposite of how you sit. If you lean forward at the desk, pull your head back, pull your shoulders back, and hold for 10 seconds...relax, and repeat for 60 seconds while your walking. Repeat every 30 minutes. If you're serious about trying to get rid of the aches and pains that come from sitting at a desk, and you can make this a habit, let me know! I can add another layer, still without over complicating it.

Sitting is the new smoking

Sitting is the new smoking is a phrase that has been making its rounds for the last several years as research has started to reveal the health concerns over being stagnant. Some studies are showing that it might not even the posture that is causing the pain, but it may be more related to the lack of movement during the day. Now, I can tell you the most common complaints I hear from people who sit at a desk all day. They get regular headaches, their shoulders/back hurts, or their hands fall asleep. This doesn't even touch on the health issues developing that you aren't even aware of until they become a problem. According to Hopkin's Medicine, heart disease, diabetes, high blood pressure, anxiety, depression, increased risk of blood clots, even some cancers may have an increased risk due to general inactivity.

Our bodies are designed to move easily and efficiently! Prolonged inactivity makes everything we are meant to do, a little more difficult. This is why I like to focus on manual therapies (to help make movement easier and feel more fluid and natural), and mobility exercises. Mobility unfortunately does not get better with age. If we're young and not moving well, where are we going to be in 20 years?

If you have questions, or want more ideas for mobility exercise,

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