Improve Your Postural Pain

Have you ever been seated or stationary for a prolonged period of time, and notice your body starting to ache in certain places? In today’s world we are more sedentary than ever, and it’s causing us to not only be more still, but more prone to aches and pains throughout our body. Why is that?

Well, if you don’t know already, our body LOVES to move. I mean, it’s pretty much designed for it. When we are still for prolonged periods of time, certain muscles are working more, while others are working a lot less. This over time can cause discomfort or pain in those overactive muscles as they become fatigued from all the work they are required to do. Over time, this can cause these muscles to become more dominant and active as they are being used more often, resulting in opposing, under-active muscles becoming weaker.

You can do all the corrective exercises you want, but if you’re returning to that position that caused your discomfort in the first place, you’re fighting a never ending battle. Here’s what you can do that will actually work long term.

KEEP YOUR BODY MOVING

Rather than trying to “correct” your posture into another still position, try to move and change positions frequently. This challenges different muscles in the body each time, helping maintain balance throughout the body. Here’s some of my favourite options for people who work from home and are at a desk all day.

Half Kneeling

This position is great to help maintain balance in the body as you can swap sides when needed. Focus on sitting upright and tucking your glute under you as you sit in it.

Standing

Standing is always going to promote a more positive posture, it also requires the body to balance itself, recruiting more muscles to do so. Stand with a tall spine to get the most out of this position.

Yoga Ball

A yoga ball engages the core to help stabilise you whilst you sit, this in turn reduces the amount of lower back recruitment.

Sphinx Pose

Sphinx pose can help offset the position of being seated, not only helping release the low back, but also activating key postural positive muscles in the body.

BREAK THE CYCLE

Getting up in your day and doing the following exercises can help the body maintain more balance and off set the positions you put yourself in. Whilst these exercises are not an answer to the problem, they still play a role in restoring our overall body balance and health. I recommend taking a 5-10 minute break every hour and performing any of the following exercises.

Wall Lat Stretch

This is a great stretch to open up the lats and the mid back.

1. Place hands on the wall at shoulder height.

2. Push hands into the wall and push hips back and behind you.

3. Drive the chest towards the ground Breathe slowly in and out through the nose.

Upper Back Stretch

If you typically feel tightness in the front of the shoulders this is a great exercise for you.

1. Interlace fingers and place behind the head or the base of the neck.

2. Round your whole body forwards bringing the elbows to the knees.

3. Slowly sit upright pulling the elbows behind you as though you are trying to touch them together behind your head. lift the chest and sit tall, don't lean back.

Upward Dog

A strength based version of the sphinx pose.

1. Lie flat on your stomach, hands by the chest and toes untucked.

2. Push hands into the ground and lift the chest up and forwards, shoulders relaxed.

3. Squeeze the glutes throughout (If this is too hard go back into sphinx).

Wall Angel

Another great exercise to open up the chest.

1. Stand with your body completely flat against the wall, your arms in position (a), ensuring your shoulders, elbows and wrists are against the wall

2. Slowly press your arms up and overhead, keeping all three parts in (b) on the wall.

3. Squeeze the shoulders together throughout.

HOW TO IMPLEMENT THESE PRACTICES IN YOUR DAY

KEEP YOUR BODY MOVING

I like to have a cushion and yoga ball in my office at all times. When I feel I’ve been sitting for a prolonged period of time or I start to feel my body tightening up, I’ll change the position I am working in to one of the other options listed above. Find what feels best for you and your body, there is no right answer or solution.

BREAK THE CYCLE

Set a timer to go off every 60 minutes to remind you to get up and move. Pick 2-3 of the exercises above each time and move your body for 5-10 minutes. For the stretches, hold for 45-60s. For the movement exercises do 10 reps. I know that may seem like a lot but if your 60 minutes of work is focused and productive, the 5 minute break for the body AND the mind will be hugely beneficial, allowing you to return to work a little more refreshed and ready for the next block of focused work.

FINAL THOUGHTS

At the end of the day you can do all the exercises in the world, but if you aren’t moving and changing positions consistently, you will always run into the same problems. Posture isn’t something that can be “fixed,” it is only something that can be improved and adjusted over time. It's also complicated, and it’s unlikely there is a right answer as to how you can improve yours. Chances are the pain and discomfort you are experiencing comes from a lack of overall movement, not the “wrong” type of movement/ position. Find what works best for you, but every person experiencing these pains should aim to move more during their day, and put their body in different positions to help promote overall balance.

WANT TO KNOW MORE ABOUT YOUR BODY?

We always think we know what's best, but when it comes to our own lives and bodies we can become a little bias. Having someone look over your lifestyle and suggesting changes or improvements can benefit your health in ways you may not have thought of. From improving your sleep, nutrition and exercise, I can help you find the areas of your life that you can work on and build to create a life you want, both physically and mentally. It all comes down to the daily practices, the small changes that move the biggest mountains. If you're interested in finding out more, you can contact me through mobile or email, along with any other questions you may have. I hope you enjoyed this article and all the others I have to offer.