Posture pitfalls and back-saving stretches

Anyone who works, sitting or standing in one position all day long knows about a sore back and neck. By the end of a day sitting in the same position, the muscles in our backs and necks are tight and stiff, and we can be in pain. Worse, what many of us don't realize is that we can actually be harming ourselves.

"Many people stay in one position for half a day or longer as they work at their desks," says John Griffin, a Professor in Fitness and Lifestyle Management at George Brown College. "Our bodies are not set up to hold one posture for that length of time and the long-term, negative effect of this is that certain muscles get tightened and others lose their strength, permanently changing our posture."

The solution, according to Prof. Griffin, is a time of reflection. "We suggest you stand and stretch for at least 4 minutes every hour." A good time to do this is when making a phone call. "People think 'well I can't look at the screen now anyway,' and they take the time to stand up and stretch." Prof. Griffin recommends doing the following stretch while on the phone.

"Stand up and place the heel of your outstretched leg on a stable chair or partially opened, lower desk drawer. Don't lock the knee. Lean forward gently, bending at the hips more than the back until you feel mild tension (but NO PAIN) in the back of the thigh or behind the knee. Breathing naturally (or speaking naturally on the phone), hold for 20-30 seconds. Repeat on the other leg." By changing your posture and stretching tired and fatigued muscles, you give them a chance to recover, and reduce the chance of permanent changes or injury. Doing this a few times a day can make a tremendous difference to the health of your back.

To find out more about Fitness and Lifestyle Management at George Brown College, visit www.georgebrown.ca/healthsciences 

- News Canada