It's a pretty ordinary looking work scene. However, the thing that jumped off the page at me is the poor posture assumed by the two figures in the foreground of the shot. Look familiar to you? Do you think that you spend most of your waking hours in a similar position, only to follow it up with a commute staring at even smaller ipad and cell phone screens? If so, here's a simple piece of advice for you.
Try standing up every 20 minutes or so if you have a sedentary job. The reason for this suggested time interval is because of a phenomenon called ligamentous creep. After about 20 minutes, ligaments (connective tissue that provides passive support to your skeleton) begin to elongate and stretch out. By simply standing up a few times an hour, you will help "reset" those ligaments. Of course, there are many exercises that can help strengthen the dynamic (muscles/tendons) supports of your body, but this is about as basic as it comes in terms of interventions.
Many patients tell me that they simply forget to move during the workday because they are so engrossed in their work. Here are a few simple tips:
-Drink plenty of water. In addition to being just plain good for you, it will force you to go to the restroom frequently.
-Set your smart phone alarm as a reminder.
-Move your copier/printer away from your desk so that you are forced to get up.
-Stand up every time you receive or make a phone call.
-Use post-it notes on the corner of your monitor to remind you to get up.
-This is a more expensive solution, but many of my patients who work at Google have invested in adjustable sit to stand desks, so that they can spent part of their day working in standing.
If you spend most of your day in this flexed forward posture, commit yourself to getting extended. You will minimize ligamentous creep and its potential uncomfortable consequences.
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