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