Sit, stand and sleep

With the demands of work, study, family, and social activities, it’s easy for important habits to slip through the cracks.

Three fundamental aspects to monitor are how you sit, stand, and sleep throughout the day. Understanding how to optimise these activities can lead to better posture, reduced pain, and enhanced wellbeing.

Sitting: the silent saboteur

Sitting for long periods is often unavoidable in our daily lives, whether at work, university, or while studying, during long commutes, or even while unwinding at home. Unfortunately, prolonged sitting can wreak havoc on our bodies, leading to issues such as back pain, neck strain, and poor circulation.

• Invest in a high-quality ergonomic chair that supports the natural curvature of your spine. Adjust your seat height so that your feet are flat on the floor, and your knees are at a right angle.
• Sit back in your chair with your back straight and shoulders relaxed. Use a small cushion or lumbar roll to maintain the natural curve in your lower back.
• Stand up and stretch every 30 minutes to an hour. Even go for a quick walk. This can prevent stiffness and improve blood flow when you’re sitting for long periods. You can even download apps to give you reminders to stretch, take breaks and correct your posture.

Standing: the balancing act

Standing, while seemingly straightforward, can also impact your spinal health – especially when you stand with poor posture. When we stand improperly, we place additional stress on the spine and the muscles, ligaments, and discs that support it.

This can lead to muscle fatigue, strain, and discomfort. Over time, standing with poor posture can contribute to chronic back pain and other spinal issues.

• Stand with your weight evenly distributed on both feet. Avoid leaning on one leg, which can cause imbalances and strain.
• Gently roll your shoulders up, back, and down to open your chest and prevent rounding. Imagine trying to pinch a pencil between your shoulder blades.
• Wear shoes that provide good arch support and cushioning. Avoid high heels and flat shoes with little support.
• Shift your weight from one foot to the other and take short walks or stretch periodically to keep your muscles active and blood flowing.

Sleeping: the crucial recovery period

Sleep is the body’s natural time for recovery and repair. However, the wrong mattress or sleeping position can cause misalignment and discomfort, affecting the quality of your rest and overall health.

• Select a mattress that offers a combination of support and comfort to maintain your spine’s health. Ensure your pillow aligns your neck with your spine.
• Sleeping on your back or side is typically better for spinal health than sleeping on your stomach.
• If you prefer sleeping on your side, place a pillow between your knees to minimise strain on your lower back.
• Aim for a regular sleep schedule by going to bed and waking up at the same time every day. This helps regulate your body’s internal clock and improve sleep quality.

Bonus: chiropractic care

Chiropractic care is integral in maintaining proper alignment and addressing issues that arise from poor sitting, sleeping, and standing habits.

Regular chiropractic adjustments can help correct misalignments, alleviate pain, and enhance your body’s natural healing abilities. Consult a chiropractor for additional advice on how small changes in how you sit, sleep, and stand can lead to significant improvements in your overall health. •