Posture – a pivotal role in injury prevention.
So many of us spend hours and hours sitting at a desk, so engrossed in our work that we forget about our bodies and what they are doing. We often start out with good intentions but as the day goes on we become more consumed with the work in front of us and these good intentions fly out the window. Often fatigue sets in and our shoulders will start to round, our upper back starts to slump and our chin pokes forward. This places unnecessary strain on the joints, muscles and ligaments of our back and neck and often leads to pain. Commonly this type of injury will gradually build up over time until we break the habit of poor posture.
**On the other hand it is also important not to sit too rigid and straight as this overloads the muscles of your back and neck also leading to injury. A fine balance is needed!
Some helpful tips to achieve good posture and prevent back or neck pain…
Place a lumbar support at your lower back. This will encourage an upright spine and aid a balanced posture.
Take regular breaks!
The worst thing for our spine is static positions so set a reminder on your phone/ computer to do simple neck and back stretches every hour- your bodies will thank you for it.
Exercise regularly- the stronger you are the easier it will be for you to maintain a good posture. Pilates is a great way to strengthen both core and postural muscles!
Seek extra help- an ergonomic assessment of your work environment will give you the best chance of sitting in the correct posture.
As always it is better to seek help sooner rather than later so if you are experiencing any niggles or aches and pains don’t hesitate to book in to see one of your local physiotherapists at Stay Tuned Sports Medicine.
Fiona Tydde – Physiotherapist & Clinical Pilates Instructor