PREVENT SITTING PAIN

Adda Chua, 32 years old, who is self-employed in the digital marketing industry says she has been losing track of time, and working longer hours since working from home due to COVID-19. Appointments to see clients in their offices have been canceled.

She finds herself in the same seated position over longer periods, which has resulted in her persistent neck and low back pain.

RISING CASES OF MUSCLE STRAIN AND INJURIES

When there is no interruption or social interaction unlike at the office, you “get absorbed in your work,” Chua was quoted to have said in a recent article by the Straits Times on the rising rates of muscle strain and injuries as more Singaporeans work from home.

If you like Chua find you are sitting more than usual, having regular rest-breaks, developing a good sitting posture and doing core exercises like Pilates can help counter the effects of prolonged sitting.

TAKE FREQUENT BREAKS 

Taking frequent breaks from the desk is a quick and easy way to combat long hours of sitting. Most people do not take rest breaks because taking breaks interrupt their workflow. But standing up to stretch or walking from the chair to make yourself a drink is good for your health, according to an Australian study in 2010.

The study examined 11,000 people who watched television for four hours or more a day. Researchers found those who took the most number of breaks from sitting had a lower body mass index, less bad cholesterol and lower blood sugar than those who took the least breaks. They also have a narrower waist circumference of 6 cm on average. A 6-cm waist difference means if you are a size L, you could wear a size M by simply taking more breaks.

The study shows the benefit of frequent breaks, which act like mini jump-starters to prevent the body’s metabolism from slowing down when we sit.

GOOD SITTING POSTURE

While having rest intervals help, developing a good sitting posture is as important in preventing aches and pain related to sitting.

What is a good sitting posture? Sitting posture is usually assessed using the plumb line. If an imaginary line is drawn, connecting the lobe of the ear, shoulder joint and hip joint, the line is straight and perpendicular to the thigh bone. This straight line is known as the plumb line, or the line of gravity. (See Figure A)

When observed from either the front or back, the plumb line theoretically passes through the body’s centre of gravity, dividing the body into two equal halves. The body’s weight is evenly distributed on both pelvis. The pelvis, the bony structure between the upper body and legs, carries the body’s weight when we sit. It is the base of support for the spine.

While the force of gravity is straight, notice the spine is not. The spine has three natural curves, which are at the neck, mid-and-upper back and low back. When these curves are maintained, the spine is described as in a “neutral” position.

LOSING NEUTRAL RESULTS IN NECK AND BACK PAIN

The spine loses its “neutral” when we slouch or hunched on a chair. Sitting with a slouched posture rounds the low back, which changes the curves on the rest of the spine. (See Figure B.) It causes the mid-and-upper back to round further and shift behind the low back. The neck shift forward and drops owing to the weight of the head.

The head becomes the weakest point on the spine in a slouched posture, as it is not supported by the mid or low back. Instead, the load is carried mostly by the head and neck muscles, which makes these muscles overactive. Overtime, slouching tightens the head and neck muscles, while inhibiting the mid and low back muscles which become weak as a result.

HUNCHING AFFECTS THE RIBS AND MID-BACK

Hunching over a computer is another example of a poor posture. It causes the shoulders to round forward and shortens the posterior neck muscles. (See Figure C.) The mid-section of the spine collapses in a hunched position, which prevents the mid-back muscles from extending. Hunching makes the neck and shoulders tight and over-active, while inhibiting the mid back. It compresses the ribs which may result in rib pain and/or breathing difficulties if the position is held for a prolonged period of time.

Another muscle that tightens in a hunched position is the low back. The forward position of the body places additional load on the low back to prevent the body from falling forward. The back also loses some support from the pelvis (the body’s base of support) as the body’s weight is not directly above the pelvis.

BUTTOCK PAIN

Other examples of poor postures include sitting with your legs crossed and sitting with a side lean. Not sitting evenly on both pelvis creates an uneven pelvis. An uneven pelvis may result in buttock pain and leg-length differences which may affect walking patterns.

If you are sitting more and you are finding it hard to keep a good posture, core exercises like Pilates are particularly useful to help you improve your posture and stabilise the pelvis.

CORE EXERCISES IMPROVE POSTURE

The pelvis includes the two hip bones, sacrum and coccyx (or tail bone.) Shaped like a basin, the pelvis is the bony structure in which the spine sits on. In a sitting position, the pelvis carries the load of the upper body. The pelvis also holds our stomach, intestines, bladder and other organs.

The trunk encompasses the low back, abdomen and pelvis. Core muscles are deep stabilising muscles of the abdomen as well as of the trunk. When core muscles contract they create a compressive force around the abdomen and trunk which increases trunk stability. Trunk stability not only keeps the low back and pelvis stable when we move, but stable trunk also keeps the rest of the body stable.

WOBBLY TRUNK CREATES WOBBLY ARMS AND FEET

For example, take planking, a popular core exercise. To do a good plank, you need to activate your core muscles to support your abdomen and low back. If  your core muscles are not strong, and the trunk starts to wobble, your arms would wobble, and your head and neck would drop. Your feet would also slide and slip, and your body drops to the floor. Other body parts of the body become less stable when the trunk is unstable. So doing core exercises not only improve abdominal and low back strength, but it also has a positive influence on the rest of the body.

A stable trunk, held by strong core muscles, translates to stable low back and pelvis. The pelvis is stable or “neutral” when it is neither in a posterior or anterior tilt. A “neutral” pelvis effects change on the low back, which in turn creates a positive chain effect on upper curves of the spine, bringing them also back to “neutral.” Restoring the natural curves of the spine release tension on the head, neck and shoulders. So if you have tension headaches, neck or shoulder pain, improving your posture can bring relieve to these areas.

Research shows the position of the pelvis is the most important factor in determining alignment and posture of the body. There is a strong correlation between pelvic angle and lumbar lordosis, which shape the thoracic kyphosis. The pelvic position also have “significant correlations” on the head and neck positions. So if you want to have a good posture, it is important to improve your core strength.

PILATES OFFERS A VARIETY OF CORE EXERCISES

Pilates offers a variety of exercises to strengthen your core muscles. For example, the Pilates chair improves core strength in a sitting position. The chair is one of the many apparatus or equipment created by Joseph Pilates (1883 – 1967) to help people do the exercises.

If you feel you have weak core muscles and a poor sitting posture, the Pilates chair helps you to practice good sitting posture and slowly build up your strength. The Pilates chair exercises are also useful if you have leg pain, and cannot stand for too long. The chair allows you to work your lower limbs and core muscle in a sitting position.

Incidentally, the Pilates chair has an Asian influence. The inspiration for the chair came from Chinese acrobats. Joseph Pilates saw them performing with chairs in a circus.

CHALLENGE YOUR CORE

You do not always have to sit on the Pilates chair. If you are an athlete looking to increase your core strength, how about standing on the chair? Standing on the chair, while doing leg work challenges your dynamic stability. You work your core muscles harder. The exercise strengthens your core and improves your balance. Having good dynamic stability helps you to run, throw and lift better, and avoid injury. It is particularly beneficial for athletes.

Pilates offers different levels of core challenges to suit different fitness levels and goals. It is one of the best exercises you can do to strengthen your core.