Who’s got your back?

I’m going to take a leap and assume that if you’re reading this, you are sitting at a desk, table, reading from your monitor or… well, something a‘top your lap. Right at this very moment, how does your back feel? Are you in pain?

More and more of us are working online to make a living, and statistics are showing that nearly thirty percent of our leisure time is spent online as well! There’s a whole world out there on the Net and hours can pass before we know it; and we usually ‘know it’ when we feel the pain!

Do you think much about your computer workspace? If you’re working at a computer desk, how long have you been working in that configuration? This might be a clue to helping you answer pain and stiffness issues. Is your workspace L-shaped? Are you constantly rotating in one direction to access a work tool or desk space? Think about rearranging your workspace regularly to better balance your movement and posture.

Is your chair helping or hindering your seated posture? Are you able to work in a neutral pelvis position?  Is your back arched, bowed backward, or tall, balanced and relaxed? Some of the ‘ergonomic’ chairs really aren’t doing us any favors, because they offer to support us when we should be using our own core to support ourselves.  The chair does our work and our core becomes weaker and weaker, doing nothing.

Weak seated posture leads to a chain reaction of discomfort from head to toe.  None of us wants that hunched shoulder look, tight neck and shoulders, and the list continues on down through the spine and low back. Ouch!

One great way to put your core to work and correct posture issues at the desk is to use a big Swiss Ball to sit on. Find the size that‘s right for your height, torso and legs. You’ll want to sit up high enough to be able to read your monitor at eye level, arms comfortable at keyboard, knees and hips to be level, and feet forward, not tucked under. In this way, you’ll have to be your own support and your core will grow stronger. An added bonus will be that when (not if, but when) you take regular breaks from your seated position, you can play, stretch bounce and return to your desk work energized. Do you know how amazing your core is? It’s several layers deep, wide and tall! It’s your own amazing support system!

(If your work environment won’t allow a Swiss ball, a bench without armrests or a back, and that will allow you to sit with hips and knees level will do nicely.)

Try this: Take a nice deep breath, blow it all out. Continue to breathe; slowing down. (There’s another subject to address. Most of us rarely use our breath.) Think about the alignment of your spine as you sit right now. We all have our own unique, natural spinal curves. From the top of your head down through your neck, what is your alignment like? Most of us are forward. Gently lengthen the back of your neck and lower your chin. This is a small movement and should feel good. Next, think about your shoulders. Relax them by gently lowering your elbows toward your hips. Still breathing? Feel those bones on the bottom of your -um, bottom? Next time you exhale; gently pull your navel toward your spine. Gently! Then roll just to the back side of those ‘sit’ bones. This is the beginning of life with core support. Just the beginning! Keep breathing. Your shoulders and back should be feeling better; letting go. They don’t want to let go. They want to stay in control and tight. Now you are in control! How long can you maintain this? Whenever needed, stop and regroup. Muscles have memory. You can retrain them.

Don’t forget to get up and move regularly. Set a timer if you have to! A very gentle stretch you can try from your seat is to take a bow. Move your chair away from the desk, sitting up tall, feet separated and forward, and remembering to breathe -take a very slow bow from the top of your head to just between the shoulder blades. Let your arms hang to the sides or forward. Return to upright seated position just as slowly. If that felt comfortable, gradually bow deeper each time, always breathing slowly. You can also do this from a standing position. Never hold your breath as this will keep your body tensed up -defeating the purpose.

Do you have favorite movement tips that you regularly use to keep your body strong and happy at work or play? Stretches, exercises, reminders, workspace set-up ideas? Share your comments here. Let’s get moving together!