Sitting too long can cause pain in your legs and back and other parts of your body. It’s not just because you’re sitting up straight or have tight muscles, either. Sitting causes blood flow restriction, which leads to swelling around nerve endings, so they get irritated faster than usual, and this is what gives people “sitting disease.” Sitting also compresses in the spine, which can irritate the nerves. You don’t need to suffer through any more aches-and pains at work by taking some quick action today.
Work on Your Posture
Sitting up straight can feel unnatural, so you might want to try a lumbar support cushion or wedge to help your back stay upright and take the pressure off. If possible, also make sure that your chair has an adjustable height for better comfort.
If you have pelvic pain, find the right cushion. You may have to try different kinds until you find one that works for you. The right cushion will help you sit up straight and keep your posture in a comfortable position.
I offer various back supports on my products page on my website. Click here to see if any might suit your needs.
Move Positions Every 30 Minutes
This is a great way to keep your muscles loose, and it’s also a good way to avoid getting blood clots. When you’re at work, try to get up and move around every 30 minutes or so. If that’s not possible, then make sure you at least stand at your desk for a minute or two or walk around your desk. You should alternate between sitting and standing.
Additionally, you can try to move your chair closer to or farther away from your desk, and you can also try changing the chair’s height to be sure you are ergonomically fit for your workstation.
If you’re feeling cold, it can aggravate the pain in your legs. When it’s cold out, there is nothing worse than trying to concentrate on your work when your legs and feet are cold. Make sure to dress warmly when you’re going to be sitting for a long time.
Keeping your muscles and legs warm is another important way to cope with pain while sitting. You can take a hot shower or bath before you start your day.
Stretching is one of the best things that you can do to help with your pain. It’s a good way to loosen up your muscles, and it feels great too! There are lots of different stretches that you can do at your desk or even in bed before you go to sleep.
If you’re looking for some easy stretches to help with your pain, perform these three exercises:
- Walk backwards down your hallway. This fires your gluteals (buttocks) besides stretching the back of the leg (thigh and calves).
- Piriformis stretch: If you have pain in the buttocks, then this stretch can help. Start by sitting on the floor with your knees bent. Put the right ankle on the left knee like in a figure 4. Put your hands behind your left knee and bring the left knee towards your chest while the right foot is still on it. You should feel the stretch in your right buttock. Hold for 30 seconds and switch legs.
- Hip flexor stretch: This stretch can be done lying on your stomach or seated. Start by sitting with one cheek on the edge of the seat and the other leg extended behind you. Keep your trunk upright and you can bend and straighten the knee of the leg behind you.
Even if you can’t get up and move around, you should still take breaks from your computer. Get up and walk around the office, or drink a glass of water. It will help keep your circulation going and prevent any pain from building up.
It will also keep the muscles in your legs loose so that when you’re sitting for a long time again, you’ll be more comfortable. It also gives you a mental break – an added bonus – so you are more refreshed when you sit back down!
You can help yourself cope with pain by working on your posture, moving positions every 30 minutes, keeping warm, and stretching regularly. Doing these things will decrease the amount of discomfort you feel and increase how long you can sit before needing a break.
If this sounds like something that may be helpful for you or someone in your life who suffers from this pain during sitting periods, click here to schedule a Free 20 minute call with us. We’re happy to answer any questions and provide more information about our services.
To Your Health,