What Happens When a Digital Slouch Sneaks Up on Us
By Sandy Schroeder
Everyone knows sitting too much is unhealthy, but taking a closer look at the impact of digital habits may help us change our ways.
Hunching over a phone or tablet and sitting in front of a computer all day opens the door to lower back pain, extra weight and reduced mobility, according to WellandGood.com.
Conflict of Interest
You may be texting, knocking off emails and polishing off a workload, but you may also be tiring the back and compressing the spine. As hip flexors tighten, the pelvis is pulled forward, creating a lower back extension that goes with you when you stand up.
Core muscles are lengthened because these muscles never shut off. At the same time, shoulders hunch down and the head moves forward leading to more neck and back pain.
Picture Your Digital Slouch
You may feel you are staying ahead of this problem, or not. To see where you really are, have someone take pictures of you sitting at home or at work.
How to Improve Your Image
You may already be working on the problem with smart steps like these.
- Evaluate posture
- Improve workspace
- Use an adjustable chair with good back support
- Keep feet flat on the floor
- Look straight ahead at the monitor
- Using an adjustable workstation to stand or sit
- Stand up to take phone calls and do meetings
- Move around every 30 minutes
Lower Back Stretches, Core Strength and Desk Exercises
You can counter all of the sitting with core exercises, lower back stretches and desk moves to ease spine compression. You can also use yoga classes or yoga routines at home to work on the problem.
As always, check with your doctor before beginning new exercises and work with a certified trainer when you begin a new routine. Here’s a sample stretch to open the hips, improve pelvis mobility and relieve spine compression.
Hip Stretch Kneel
- Put a pillow under one knee
- Extend other leg out to stabilize body
- Activate glute muscles with a gentle stretch tucking the pelvis underneath the body
- Hold pelvis tuck and gently drive hips forward and then back off
- Do 10 times. Switch legs and repeat.
Desk Stretches
While you are working use chair stretches like these.
- Eagle stretch - Cross arms. Lift elbows up parallel with shoulders and reach hands away from the face
- Shoulder chest stretch - Clasp hands behind back and squeeze shoulders together.
Wherever you find yourself with the digital slouch, don’t give in. Take steps to move, stretch and strengthen your core muscles to avoid pain and preserve your mobility. As you get a grip on the situation, keep taking pictures to check your progress.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Tampa, Fla