Occupations are becoming increasingly sedentary, where sitting for the majority of the workday is commonplace. Prolonged sitting has negative effects. Increased sitting time is associated with elevated reports of fatigue, affected mood, high blood pressure, and increased muscle and joint pain (Daneshmandi, Choobineh, Ghaem, & Karimi, 2017). In addition, the prevalence of muscle and joint pain in office workers is between 40-80% (Katz, Amick, Carroll, Hollis, & Fossel, 2000). If you are struggling with aches and pains throughout your workday know you are not alone and there are actions you can take to diminish the symptoms.
Postural exercises along with planned movement times during your workday, can help you counteract the effects of prolonged sitting. The benefits of performing postural exercises daily include:
There are many exercises you can do to help improve your posture and to address muscle imbalances that develop from prolonged sitting. A few exercises that can be done relatively easily at work include:
A strong core provides a stable base for your spine, shoulder blades, and head to rest and move. Back mobility exercises will counteract the stiffness that comes with lack of movement. To take your daily postural exercise routine to the next level, try these exercises in addition to those listed above:
Core Strengthening Exercises
Back Mobility Exercises
Prolonged sitting contributes to a stiff back, a tight chest, and weakness into our core and mid back. Adding in the above exercises can help make it easier to obtain and maintain a good posture. Postural exercises can also help to reduce some of the aches and pains that are associated with prolonged sitting. Give it a try!
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Blog Written By: Dr. Maria Brady, PT, DPT