For most of us, screen time and sitting go hand in hand and both are only increasing as our lives move online. While short periods in any posture aren’t harmful, a lack of movement combined with prolonged periods spent in hunched positions can lead to spinal pain, headaches and even shoulder pain. If you’re finding that you need to spend more time in front of a screen, the following are a few tips that can help you to keep flexible and avoid pain.
- Set movement breaks
Posture in itself isn’t always a problem, however spending long periods of time in these postures without taking breaks is when things become more problematic. When your body is so used to one position, muscles can become shorter and joints a little stiffer, making it harder to move out of this posture whilst also influencing pain and discomfort.
Breaking up your day by setting a timer to move and take a break every 20-30 minutes can reduce the prolonged sedentary behaviour. Using these short breaks for movement is also a great way to both help focus at work and maintain your body’s flexibility.
2. Setup your work and home environment properly
Adjusting your work station or setting up a place to relax at home where a hunched posture can be avoided, will help reduce the time spent in the same position. Your physiotherapist can give you ideas on how to setup your home and office environment properly.
3. Take stock of your time spent sitting
Time in the car, time on your computer and time on the couch can all quickly add up without you even realizing. By accounting for the amount of time you may spend sitting, you can find more ways to move. For example, if you notice that you’re sitting down as soon as you get home, try swapping out watching an episode of TV as your relaxing activity for a walk while listening to a podcast.
4. Ask your physio for specific stretches
If you are able to identify the posture that you spend the most time in, your physio can help you to develop a specific exercise and stretching program that counteracts these positions directly to reduce the strain on the muscles and joint involved, whilst keeping you strong and flexible.
None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.