Posture: Undoing the Effects of Sitting All Day

Many of us sit for work, sit in traffic, then sit at home in front of the TV. By evening the neck is tight, the shoulders are rounded and the lower back is complaining. People often blame their posture and try to force themselves to sit up straight, which works for about 10 minutes.

The better view is this: the best posture is your next posture. The body is designed to move, and problems come less from one specific position than from staying in it for hours. This article covers what sitting does, how to set up your workspace, and what to train.

What long sitting does

When you sit for long periods:

• The hip flexors stay short and the glutes switch off.
• The chest muscles tighten while the upper back muscles lengthen and weaken.
• The head drifts forward, especially when looking at a phone or laptop, which loads the neck.
• The calf muscles, ankles and circulation get little work.

None of this is permanent damage. The body adapts to what it is asked to do, and it can adapt back. Research on sitting in general suggests that more sitting time is linked with poorer health outcomes, and that regular movement breaks help. The simple message is to sit less, break it up, and be stronger.

Set up your workspace

You do not need an expensive chair. Check these basics:

1. Screen height. The top of the screen should be at about eye level. Put a laptop on a stack of books and use a separate keyboard if you can.
2. Screen distance. About an arm's length away.
3. Feet. Flat on the floor, or on a footrest or a box. Knees at roughly hip height or a little below.
4. Elbows. Close to your sides, bent to about 90 degrees, with wrists straight.
5. Back support. Let the chair back support your lower back. A small rolled towel can help.
6. Phone. Lift it to eye level instead of looking down for long periods.

Move every half hour

The best habit is a short movement break every 30 to 45 minutes. Set a phone timer if you tend to forget. It does not need to be a workout.

• Stand up and walk for a minute or 2.
• Roll your shoulders back and down 10 times.
• Stretch your arms overhead and lean gently side to side.
• Do 10 slow bodyweight squats, or stand and press your hips forward.
• Look away from the screen and let your eyes rest on something far away.

If your job allows it, alternate sitting and standing. Standing all day is not the answer either, since the goal is variety.

Stretches for the tight areas

Hold each for 30 seconds, 2 times per side, breathing slowly.

• Doorway chest stretch. Place your forearm on a doorframe at shoulder height and gently turn away. This opens the chest.
• Hip flexor stretch. Half kneeling, tuck the tailbone under, and lean forward until you feel it at the front of the hip.
• Neck stretch. Sit tall, let your ear drop toward one shoulder, and keep the other shoulder relaxed.
• Upper back extension. Interlace your fingers behind your head and gently lean back over the top of your chair.

Exercises for the weak areas

Stretching alone will not fix posture. The muscles that hold you upright need strength.

1. Rows. Use a cable machine, a resistance band or dumbbells. Pull your elbows back and squeeze your shoulder blades together. 3 sets of 10 to 12.
2. Face pulls or reverse flies. These train the rear shoulders. 2 sets of 15.
3. Glute bridges and hip thrusts. 3 sets of 10 to 12 to wake the hips.
4. Deadlifts or hip hinges. Teaching the body to hinge from the hips builds the back and glutes. Start light.
5. Planks and side planks. 3 sets of 20 to 40 seconds.
6. Wall angels. Stand with your back against a wall, arms up in a goal post shape, and slide up and down for 10 slow reps.

2 or 3 sessions a week that include these will do more than any posture corrector brace. Braces tend to let the muscles switch off even further.

Walking and cardio

Walking is one of the best antidotes to sitting. It moves the hips, wakes the calves and improves mood. Try:

• Walking part or all of your trip to work when it is safe.
• Taking a 10 minute walk after lunch.
• Taking the stairs, as in many Kampala buildings with slow lifts.

For overall health, aim for at least 150 minutes of moderate activity each week, which works out to about 30 minutes on 5 days. Breaks in the working day count towards this total.

Neck and headache tension

Forward head posture and tight upper shoulders can lead to tension headaches for some people. Gentle neck stretches, screen height adjustment and shoulder strengthening often help. Check your vision as well, since poorly corrected eyesight makes people lean toward the screen. Persistent headaches, numbness or tingling in the arms, or neck pain after an injury should be checked by a doctor.

Common mistakes

Trying to sit rigidly straight. Forcing a stiff posture tires the muscles and you will slump again. Aim for relaxed, supported and varied.

Relying on a gadget. Braces, special cushions and chairs help some people, but they are not a replacement for strength and movement.

Only exercising once a week. A long Saturday session cannot undo 5 days of constant sitting. Frequent small doses are more effective.

Ignoring sleep position and the bed. Pillows that are very high or very flat can strain the neck. Choose one that keeps your head in line with your spine.

A 10 minute daily posture routine

1. Cat and cow, 8 reps.
2. Doorway chest stretch, 30 seconds per side.
3. Half kneeling hip flexor stretch, 30 seconds per side.
4. Band pull aparts or wall angels, 15 reps.
5. Glute bridge, 12 reps.
6. Plank, 30 seconds.

Key takeaways

• The best posture is your next posture. Variety and movement matter more than one perfect position.
• Raise your screen, support your back, plant your feet and bring your phone up to eye level.
• Take a short movement break every 30 to 45 minutes.
• Stretch the chest, hip flexors and neck, and strengthen the upper back, glutes and trunk.
• Aim for at least 150 minutes of moderate activity weekly, and see a doctor for numbness, tingling or persistent headaches.