Your body really doesn’t like to be stuck in that chair, craning forward to read emails or reports, and reaching for that mouse or telephone. This wasn’t the job description when the human body was first put together, but it’s how we’ve evolved professionally, and our anatomy is struggling to adapt. In truth, we should be glad that our bodies are fighting this change, since it would be a huge step backwards from walking and running upright.
Working at a desk or computer in a seated position definitely has its drawbacks. The flexed hips and knees contribute to chronic muscle tension in the legs, the flattened low back position puts stress on the spinal structures, and the sunken chest, rounded shoulders and forward head cause headaches, neck pain, arm problems and more. If you’ve been working at a desk for more than a few months, there’s a pretty good chance that your body has already started to complain about the static positions and poor alignment it is subject to, and statistics show that one of the most common complaints is of low back pain. Next week we’ll look at solutions to optimize your work environment to help minimize the harmful stress present, but for now there are a few key stretches that can significantly reduce the likelihood of developing desk-related low back pain. Performing these stretches properly, on a daily or more frequent basis, will help to ensure balanced flexibility across the major anatomical structures. This should reduce the abnormal tensions that can contribute to lower back pain.
When performing these stretches, remember to hold onto a stable object for balance, which will allow you to relax into the stretch more effectively. Stretch to the point of mild discomfort, holding this position until you can feel the tension in the muscles release, which commonly takes 20-45 seconds. Always breathe comfortably when stretching, and remember to warm your body up beforehand.
1. Standing hamstring stretch.
The hamstrings are a muscle group that many people struggle with. Men especially are prone to short, tight hamstrings that pull on the pelvis and compromise function. To effectively stretch your hamstrings, stand in front of a low chair or step. Place the heel of one foot on the object, keeping the leg slightly bent. While maintaining a flat back with your chest up, lean forward from the hips until a good stretch is felt in the hamstring muscle. Holding on for balance always helps.
2. Kneeling hip flexor stretch.
Most people don’t know where their hip flexors are, let alone how important it is to stretch them. Anytime you are seated your hip flexors are in a slack position. The more time you spend in a chair, the more opportunity your hip flexors have to shorten and tighten. Since these muscles connect directly between your legs and your lower back, it’s important to make sure they stay flexible and balanced. To perform the kneeling hip flexor stretch, assume the position shown here. The secret ingredient to getting the right stretch is to engage your lower abdominal muscles fully, then press the pelvis forward, maintaining a neutral posture. The stretch should be felt in the front of the upper thigh and hip region of the back leg.
3. Doorway chest stretch.
Deceptive in its simplicity, the doorway chest stretch can have a huge positive impact for people with rounded, forward shoulders, a slumping chest, or forward head carriage. All of these conditions contribute to back pain, and should be avoided if possible. When performing this stretch, keep the elbows at shoulder height and head upright as you press your chest forward through the doorway. I usually recommend my clients perform this stretch as often as possible.
Body Science – Stand tall on the wall.
If there’s one exercise that I recommend more than anything else, it’s the Wall Test. Used as a diagnostic tool to identify posture concerns, or as an activity to correct standing alignment, this simple exercise has made a huge difference in the quality of my clients’ lives.
To perform the Wall Test correctly, stand with your back against a wall and heels two to four inches away. Your hips, shoulder blades and back of your head should be touching the wall. The gap created between your lower back and the wall should be about one to two inches, or the thickness of your flat hand. A larger gap can indicate anterior pelvic tilt, and the absence of a gap may indicate posterior pelvic tilt. The back of your head should rest comfortably on the wall, with your head and eyes level to the horizon, and your arms and shoulders relaxed. If your head needs to be tilted back with your chin lifted to touch the wall, this indicates a degree of anterior head carriage, and imbalance in your neck and upper back. If you aren’t able to relax your arms and shoulders in this position, you are fighting against muscle imbalance in your upper body and shoulder girdles. Any of these conditions would benefit from corrective efforts.
A slight progression of the Wall Test involves standing with your back against a pole or the corner of a wall. You’ll be able to feel the corner against your back, which also allows you to align your spine with the vertical axis to prevent any lateral deviations.
If you found the Wall Test difficult, try performing it multiple times daily as a corrective exercise, holding if for 1-2 minutes at a time. Remember to breathe comfortably. To learn more about how improved posture can enhance your quality of life, email getbetter@p2clinic.com to receive your free 24 page “Better Posture, Better Life” e-report.
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