5 Tips for Those who sit on the job was an article written by Karen Lobello for Yahoo. Karen was kind enough to contact me on 5 tips that I would give anyone that has to sit for most of the day for better posture and spine health so I suggested the following:
1. Sit at the edge of your chair; This promotes better posture and engagemnt of your core and trunk muscles. 2. Learn to Pack your neck; Neck Packing is a way to ensure good head/neck/spine posture as it prevents your head moving too far forward of the rest of your spine and body. 3. Brace your core; Bracing is engaging your abdomin. The easiest way to feel and learn how to brace is by coughing. When you cough, your midsection tightens up. Maintain that tension is great for helping stabilize the lower spine and encourages breathing by use of the diaphram. 4. Start Kneeling; By taking a 1/2 kneeling position, you stretch one of the most notorious muscles for lower back pain, the hip flexor. By taking a knee, tucking your hips under slightly and engaging your glutes, you will stretch the hip flexor and potentially provide relief for the lower back. I also encourage exercising from a 1/2 Kneeling position to challenge your balance and hip strength/stability.
5. Start Foam Rolling; Foam Rolling is a form of massage by which you apply pressure to tight spots in your muscles. By releasing tension from these areas, you will improve your muscle quality and circulation.