When we sit for long periods of time, there is a change in the alignment of the spine and the tone of certain muscle groups. Through lack of use, your muscles atrophy, your shoulders roll forward, your back becomes rounder and your chin sticks out, all of which puts more pressure on your back muscles in order to hold your head up. Your spinal column is forced into a position that does not correspond to its normal physiology.
If you often have low back pain, tension between your shoulder blades, a sore neck or headaches, try following these tips:
- Use an adjustable chair with good back and forearm support.
- The curve in your lower back must always be supported. Sit far back in your chair and then rest against the back of the chair.
- Avoid sitting in the same position for more than 20 or 30 minutes. Take a few minutes to change position or stretch.
- Don’t cross your legs.
- Vary the things you do at work and take part in different activities in your free time to avoid repeating the same movement for hours at a time.
- Maintain a healthy weight.
If the pain still persists for several days, contact us. After a detailed evaluation, the osteopath will design a treatment plan based on the problems identified and show you various ways of protecting your back.