How to Avoid Pain from Sitting All Day

Are you a professional or student who sits at a computer all day? You’ve probably experienced that familiar feeling of stiffness and tightness when you go to stand up after a long period of sitting. It can be almost painful.

When you’re seated, there’s a group of muscles that become inactive and tight. This includes the hip flexors, gluteal muscles and rectus femoris. If you also slouch while seated, then your scalene muscles and pectorals will start to hurt as well. The best way to avoid this back and neck pain? Avoid sitting for long periods of time.

We suggest having a chat with a Sports Focus physiotherapist regarding your desk setup. Having the right workspace will promote good posture and minimise back and neck pain from sitting.

How your desk should be set up:

  • Top of monitor at eye level
  • Can use the keyboard and mouse without needing to reach
  • Seat adjusted so the forearms at resting at a 90-degree angle
  • Knees under the table (not on your chair or desk!)
  • Feet kept flat on the floor
  • Lower back comfortably supported against the back of the chair

Likewise, if you plan to spend a great deal of time driving, make sure your seat is set up correctly. Keep your shoulders relaxed and make sure your back and neck are resting against the back of your seat. Adjust the height of the steering wheel to ensure optimal comfort.

If you happen to have a sit-to-stand desk, you will need to make sure that you’re changing your position regularly. Try to adjust your position every couple of hours and avoid keeping a sustained position. This includes standing for long periods of time.

Keep as active as you can when you’re not working or studying. Try going for a daily walk or join one of our Active Physio – Pilates online classes. Our physios can provide you with an ergonomic assessment and advise you on how you can include exercise into your daily routine.

Please book online if you have any concerns or need treatment for ongoing back or neck pain. We look forward to helping you.