After the last lock-down I saw many people suffering with a “lock-down sitting disorder” – here is some advice.
When working or studying the home
- Take a break more than once an hour to get out of your seat. We should spend at least 5 minutes an hour away from the computer according to ACC.
- In the work office environment, there are often distractions or other tasks that make this easier.
- Pause the “Zoom” meeting for stretches or just stand for a while.
- Try a standing-desk with the laptop on the breakfast bar.
- Beware of working longer and harder that what you would in your normal office.
Improve your sitting posture
For your lower back
- Sit on the front of the chair with your knees apart, as in horse riding.
- Lift and lower your chest until your lower back feels more comfortable and are sitting on your sit-bones.
- This should result in a slight hollow in your lower back.
- This should make your breathing easier and your shoulders down and back but not tight.
- Adjust your chair settings
- A pillow behind your back in the kitchen chair is often helpful.
For your neck
- Balance the top of your neck as per video.
- Adjust your screen height.
How do I know if my balance is right?
- Your lower back is comfortable with a slight hollow
- Your breathing is free.
- Your shoulders are relaxed and down.
- Your arms have minimum tensions in them.
Your neck is relaxed and has a slight hollow in it. (See head