As an executive moms you may often find yourself juggling multiple responsibilities, from managing board meetings to ensuring the kids homework is complete. In the midst of this hectic lifestyle involving prolonged hours of sitting, there's a silent threat that often goes unnoticed but can have profound effects on your back and nerve pain: the Sitting Disease.
According to US news and World Report, 86% of Americans work a job in which they sit for a majority of their shift and the average American spends a total of approximately 13 hours a day sitting or being sedentary. This is specially true for executive moms who spend extended hours at their desks or in meetings and are prone to sitting disease that can predispose them to cardiovascular problems, high blood pressure, high cholesterol levels, weight gain/obesity, etc. In this blog lets discuss some of the simple strategies that can be implemented into your daily routine to combat back pain arising from Sitting Disease.
Firstly, take regular breaks from sitting by standing up and stretching. Our bodies are not meant for static postures, whether it is prolonged standing or prolonged sitting. Stand up and move around every 30 minutes throughout the day to reverse the effects of being seated for extended periods. This could also be as simple as shifting in your seat or shifting your weight from one side of the bottom to another, if you are in a long meeting or unable to get up from your chair. When we sit for a long time there is a lot of stresses that builds up on the disc in the spine and the surrounding structures like the nerves, muscles, ligaments etc. This can aggravate your pre existing back conditions such as disc bulge, stenosis, arthritis, degeneration, nerve pains, etc or it can lead to back pain and sciatica.
Watch this video to learn more on "How do you know if you have a good Sitting Posture?"
Secondly, you can combat the effects of prolonged sitting by using an adjustable standing desk. You can alternate between sitting and standing during your work hours with the adjustable standing desk. This breaks the static tension from sitting or standing for long hours.
Lastly, but very important, do some simple stretches or desk based exercises. These could also count as the regular breaks that was mentioned above. These include simple stretches and exercises such as shoulder rolls, side bends, and gentle twists to release tension. These can be easily done even when you are in a meeting or a flight where you cant get up and move. They only take under 2 to 3 minutes to do. Get your free guide to Desk based exercises HERE.
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