I am a dentist, writer and a WBFF professional fitness model.  But did you know that “back in the day” I was originally a physiotherapist and a personal trainer?  So let me put all these degrees and certifications to use in this evidence-based blog!

As career women, we spend a significant percentage of our day sitting at a desk.  Did you know that sitting for prolonged periods of time with slouched and awkward postures increases your likelihood of developing neck and back pain?  Why?  Because slumped sitting postures place tremendous strain on your spinal ligaments, joints, discs and muscles.

And did you know that back pain is the most prevalent affliction to mankind after the common cold?  In fact, a staggering 70-90% of us will experience back problems!

Lumbar lordosis refers to the hollow in your low back, and is a natural feature of the lumbar spine.  The lordosis is lost whenever you hunch.  If your lordosis is lost on a regular basis, then low back problems may ensue.  

It is crucial to sit with correct posture. Correct sitting posture reduces your energy consumption and static muscular workload.  

How to find your perfect sitting posture:

The “Slouch-Overcorrect” Procedure, developed by Robin McKenzie, helps you find your correct sitting posture.

1.  Slouch completely.
2.  Sit up and accentuate your lumbar lordosis as far as possible.  Hold for a    
few seconds.
3.  Sit “short” of the extreme good posture by releasing the last 10% of the
lordosis strain.

You must pay attention to your sitting posture. It amazes me how many people fail to adjust their backrests to nestle into their lumbar lordosis.   Most of them tell me they didn’t even realize the backrest could adjust inward.  Be sure to adjust your backrest for immediate relief!  If your chair provides inadequate lumbar support, then you can purchase a lumbar roll to facilitate correct lordosis and posture.  If you do not wish to spend money on a lumbar roll, then roll up a towel instead.

Do not rely solely on your chair’s lumbar support or a lumbar roll. It is important you also strengthen the stabilizing muscles of your low back to help you maintain correct posture.  These muscles include your transverse abdominals (deep abs), obliques, quadratus lumborum, erector spinae and multifidi.

Similarly, prolonged sitting with forward head posture and rounded shoulders strains the upper back and neck musculature, which leads to upper neck and back pain.  This is why it is important you not only sit with proper posture, but also strengthen the muscles that pull your shoulder blades down and back, rotate the shoulders back and extend your neck:  rhomboids, lower trapezius, serratus anterior, teres minor, infraspinatus, posterior deltoid, longus colli and capitus.

Let’s not forget the importance of stretching the muscles that become tight, overworked and shortened as a result of poor sitting postures.  The muscles requiring stretching are the opposite of those requiring strengthening: scalenes, sternocleidomastoid, upper traps, levator scapulae, chest muscles (pectorals), wrist flexor muscles, piriformis, hip flexors (iliopsoas) and hamstrings.  Be cautious not to excessively strength train these particular muscles, as this would exacerbate your pre-existing muscle imbalances.

If you have a desk job, then you sit for prolonged periods.  To prevent back pain, it is imperative to regularly interrupt your seated position by standing up and bending backwards 5 times (unless diagnosed with spinal stenosis or spondylolithesis).

Summary:

1. Poor posture leads to musculoskeletal pain
2.  Use the “slouch-overcorrect” technique to sit with correct posture
3.  Maintain your lumbar lordosis
4.  Strengthen weak muscles needed to support and stabilize the neck and
back.
5. Stretch the muscles that notoriously become tight, overworked and shortened when adopting prolonged sitting postures.
6.  Interrupt prolonged sitting by regularly standing and bending backwards 5 times.

Please post your questions in the comments section of this blog.  If you would like me to write a future blog demonstrating the stretches and strengthening exercises for the abovementioned muscles, then please indicate so in the comments section.

In health,
Dr. Sara Solomon

References:
1. McGill S M.  Brown S.  Creep response of the lumbar spine to prolonged flexion.  Clin Biomech 1992; 7: 43-46.
2. Beach T A C, Parkinson R J, Stothart J, Callaghan J P.  Effects of prolonged sitting on passive stiffness of the in vivo lumbar spine.  Spine J 2005; 5: 145-154
3.  Wipf JE.  Devo RA.  Low back pain.  Med Clin North Am 1995: 79:231-46
4. Wheeler AH.  Diagonosis and management of low back pain and sciatica.  Am Fam Phys 1995; 52:1333-41
5. McKenzie, Robin.  Treat Your Own Back.  7th ed.  New Zealand: Spinal Publications 1998.
6. Gandavadi A et al.  Assessment of dental student pposture in two seating condition using RULA methodology - a pilot study.  British Dental Journal. vol 203 No10. Nov 24 2007  
7. Lau KT, Cheung KY, Chan KB, Chan MH, Lo KY, Wing Chiu TT.  Relationships between sagittal postures of thoracic and cervical spine, presence of neck pain, neck pain severity and disability. Man Ther. 2010 Apr 28.