Protect your spine: Reminders to change positions frequently

As a chiropractor, I often see patients who spend long hours at their computers. They come to me with headaches, neck and shoulder pain, upper back discomfort, and even lower back pain. One of the biggest culprits is staying in the same position for too long. Our bodies are meant to move, and prolonged sitting can lead to postural strain.

How Can We Prevent Postural Strain?

I recommend two key methods to my patients and followers on social media:

1. Take Frequent Breaks: Regularly stand up and move your spine around to break the monotony of sitting.
2. Sit Up Straight: Use these simple cues: “Head back, shoulders back, slight arch in the back.” This takes you away from the constant slouching position that you are in through your day. It’s alright if you start to slouch again. Sitting up straight will help reduce the stress and strain on your spine.

By combining these two methods you can reduce the stress and strain on the spine keeping it limber and less stressed.

While these reminders are helpful, it’s easy to forget them during a busy workday. Here are a few practical ways to keep yourself on track:

Reminder Methods:

1. Use Your Computer’s Scheduler: Set up reminders on your computer’s calendar (like Outlook, Google Calendar, etc.). For example, if you start work at 8:30, set a reminder for 8:50 with a note like “Posture Check” or “Time to Move.” Repeat every 20 minutes.
2. Timers: Consider using an egg timer or a Gymboss timer. Set it for 20-minute intervals. When it goes off, adjust your posture or take a quick walk. The Gymboss is especially useful because it has a vibration mode, which is less disruptive in an office environment.
3. Browser-Based Timers: Use an online timer set to 20-minute intervals. This is a convenient and unobtrusive way to remind yourself to move.
4. Phone Alarms: Set recurring alarms on your smartphone to remind you to stand up and stretch or walk around.
5. Fitness Trackers: Many fitness trackers come with built-in reminders to move. Set them to alert you every 20-30 minutes.
6. Post-It Notes: Place sticky notes around your workspace with reminders like “Stretch” or “Move” to catch your eye throughout the day.
7. Hydration Reminders: Use drinking water as a reminder to move. Keep a small water bottle so you have to get up and refill it frequently.

Reminder Methods

I hope with these tips you will be able to help minimize the postural strain on your body so that you can enjoy your life and your job, pain-free.

Until next time

Dr Notley

Chiropractor and Athletic Therapist in Winnipeg

Originally posted on May 17, 2022 @ 4:40 pm