Greetings from Utah Spinal Works in Highland, Utah! This week, we’re addressing the importance of maintaining proper posture, especially for students and office workers who spend long hours studying or working at a desk. Previously, we discussed exercises to alleviate neck and upper back pain, so be sure to check out that video for additional insights.
Proper posture is crucial when sitting for extended periods to prevent pain and strain in the spine. Often, poor posture is characterized by slumped shoulders and a rounded back with the head leaning forward. To combat this, consider using a lumbar support pillow—a small, round pillow designed to support your lower back. It helps you sit up straight and maintain healthy spinal alignment. If you don’t have one, you can use a rolled-up blanket or towel placed in the same lumbar region for added support.
Remember to take frequent micro breaks. Every 20 minutes, take a 20-second break during which you can stand up, stretch, or move around. This helps alleviate the strain on your spine caused by prolonged sitting. During these breaks, consider exercises like Brugger’s relief position—placing your elbows at your sides with your palms up and thumbs back, holding for about 10 seconds. You can also perform gentle side-to-side leans while seated. However, the most effective break is to stand up and stretch.
It’s essential not to study or work for more than an hour continuously. After each hour, take a break, stand up, and move around to prevent overexertion and discomfort. These micro breaks and hourly movement routines will make a significant difference in maintaining healthy posture throughout the day.
If you experience pain or discomfort, check out our previous video, which offers exercises you can do during your study or work breaks. Additionally, remember that this month, we’re offering backpack fitting assessments. If you’re suffering from neck or upper back pain, especially during long study sessions, come in for a checkup. Our team can help you feel better and live a more comfortable life without limitations. Feel free to give us a call or visit our website at UtahSpinalWorks.com. We’re here to support your journey toward improved posture and overall well-being!
