BaCk exerCiSeS For PeoPle WHo Sit

BACK TIPS
For People Who Sit
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Sitting Can Be Hard on Your Back
Do you sit all day? Sitting can be harder on your back than standing
or even lifting. After a long day of sitting, your back may feel stiff and
tired. But you can avoid this feeling by learning a few basic back care
tips. This booklet will teach you some easy back exercises, as well as
how to maintain good posture and move safely in your chair. A few
simple changes can help your back feel better.
The Monday-to-Friday
Syndrome
MONDAY
Tuesday
Thursday
W
After an active weekend, your
back may feel fine. But then
you sit at your desk all week.
By Friday, your back aches.
The soreness you feel by the
end of the week is called the
Monday-to-Friday Syndrome.
It is caused by slouching in
your chair or sitting too long
without moving. You can
beat the Monday-to-Friday
Syndrome by treating your
back better, both on and
off the job.
Do Your Back a Favor
Stop the Monday-to-Friday
Syndrome by following these
three simple tips:
• Practice good sitting posture;
it’s the best thing you can
do for your back.
• Take frequent micro-breaks
(short time-outs to relax
your body). Stand and stretch,
or do easy back exercises at
your desk. This will help
keep your back healthy.
• Move safely in your chair
when you bend and reach.
By using caution, you can
prevent backache and injury.
ay
esd
edn
Fri
day
Good sitting
posture
Moving safely
in your chair
Micro-breaks
This booklet is not intended to replace your employer’s health and safety policies.
Only your employer can establish the specific guidelines appropriate for your job.
©1985, 1998, 1999, 2001 Krames StayWell, LLC. www.kramesstaywell.com
800-333-3032 All rights reserved. Made in the USA.
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Good Sitting Posture Can Help
Your spine (backbone) has three natural curves. When all three curves are
aligned, your ears, shoulders, and hips are in a straight line. This is good sitting
posture because it allows your back to balance your weight properly. Slouching,
on the other hand, throws your weight out of balance. This causes excess pressure (strain) on your back. The result can be a tired, stiff back, or even injury.
Good Sitting Posture
Three Natural Curves
Cervical Curve
Thoracic Curve
Lumbar Curve
Back
muscles
Abdominal muscles
Vertebra
Nerve
Disk
Ligament
Your lumbar curve, which
bears most of the strain of sitting,
needs constant support.
Your spine aligned:
Your three natural
curves should be
aligned for the least
strain and injury.
Good sitting posture allows
your back to do its job of supporting you. Try to keep your
spine’s three curves aligned.
Pay special attention to your
lumbar curve, which bears
most of the strain of sitting.
Listed below are the parts of
your back:
• Vertebrae are the bones of
your spine. They protect
your spinal nerves and help
support your back.
• Disks are the pads of
cartilage between vertebrae.
They help cushion the
stress of sitting.
• Ligaments are tough bands
of tissue that connect your
vertebrae.
• Abdominal and back muscles
help you hold your back
upright and maintain your
three curves.
Slouching Starts a
Chain Reaction
When you slouch a lot, your
back muscles may get too tired
to support you. So they relax
and make the ligaments along
your spine do the work. Your
ligaments can then stretch too
much to support you. This puts
pressure on your vertebrae,
disks, and nerves, which may
lead to more pain, disk damage, and back injury.
After prolonged slouching,
weak ligaments can become
fatigued, which puts pressure
on disks and nerves.
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Back care in your chair
To help save your back, use these simple back care tips in any chair, at
work or at home. These are the basic tools for improving your sitting
posture and preventing stiffness, fatigue, and injury. Always keep the
Sitting in Your Chair
Some minor changes can reduce strain on your back.
You can adjust the way you sit or adjust your chair.
Aids such as a lumbar support can also help keep
your spine aligned.
Ears, shoulders,
and hips aligned
Support your lumbar curve
Maintain your lumbar curve
with a lumbar support. Use a
pre-made support, or make one
with a towel rolled to 4" to 6".
Place it in the small of your back.
Cervical
Curve
Tip forward
Help restore your lumbar curve:
Tip your pelvis forward by
adjusting the seat angle on your
chair or by using a seat wedge.
Use a pre-made wedge, or sit
on a towel rolled to 2" to 3".
Sit over your work
Help prevent slouching by
sliding your chair under your
desk as far as you can. That
way, you’re sitting directly
over your work.
Thoracic
Curve
Lumbar
Curve
Lumbar roll
(4" to 6")
Weight evenly
on both hips
Use document stands
Use a document stand or copy
holder when you type or read.
This will tilt your work up to
eye level. Then you don’t have
to lean over your desk.
Buttocks against
the back of
your chair
Chair
close
to your
desk
Hold your reading at eye level
If you don’t have a document
stand, try to hold your reading
up at eye level. That way, you
can maintain good posture.
Good Sitting Posture
To safely align your back’s
three natural curves, keep
your ears, shoulders, and hips
in a straight line.
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three natural curves of your back in mind when you sit. Use good
posture to support your three curves. Try to shift your sitting
position often to take the strain off your lower back.
Moving in Your Chair
Staying active in your chair helps keep muscles and
ligaments flexible and relaxed. This can help prevent
back problems. But be sure to move safely: Sudden
bending and sudden twisting are two of the most
common ways to hurt your back when sitting.
Shoulders
relaxed
Shift position
Work tilted up
to eye level
Shifting position can take
the strain off your back and
prevent back fatigue. Find
two or three safe sitting positions you can use. Alternate
throughout the day.
Take micro-breaks
Give your back a break. Move
a bit if you’ve been sitting too
long. Stand and stretch. A few
minutes of easy back exercises
throughout the day can make a
big difference in how you feel.
Bend safely
When you bend over to pick
something up, first slide to
the edge of your chair. Then
support your back with one
hand on your desk and one
foot in front of you.
ht evenly
th hips
Turn as a unit
Feet flat on floor
(low heels are best)
When you turn, move your
body as a single unit, rather
than twisting. Try to keep
your hips and feet pointed in
the same direction you’re
moving.
Support the phone
Support your “phone arm”
on your elbow to keep your
neck aligned. It also helps to
switch sides often. Phone
headsets are great if you’re
on the phone a lot.
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Back exercises for people who sit
These easy back exercises are designed for people who sit. Taking a microbreak for back exercise can help realign a slouching spine. It can also relieve
muscle tension caused by sitting. You’ll feel an energy and circulation boost,
too. Try these exercises at your desk, at home, or even in your car. You can
For Your Cervical Curve
Chin Glide
Why: To help realign your
cervical curve.
How: Glide your chin straight
back, keeping your head and
ears level. (You’ll know you’re
doing this exercise right if it
gives you the feeling of a
double chin.) Repeat 5 to 10
times, several times a day.
Neck poorly aligned
Glide your chin
backward
Neck aligned properly
Middle back poorly
aligned
Press one arm above
head, one arm behind
Middle back aligned
properly
Lower back
poorly aligned
Stand and bend backward gently
Lower back aligned
properly
For Your Thoracic Curve
Middle Back Stretch
Why: To realign your
thoracic curve.
How: Bend both elbows and
press one arm above you (as
if you’re trying to brush your
ear with your elbow) and the
other behind you. Press as far
as you can stretch. Pause a
moment, then release. Repeat
5 to 10 times on each side,
several times a day.
For Your Lumbar Curve
Reverse the Curve
Why: To reverse the “slouch
curve” and release muscle
tension in your lower back.
How: For your safety, stand
up. Press your palms on
your lower back for support,
and gently bend backward.
Pause a moment, then
release. Repeat 5 to 10 times,
several times a day.
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take a few minutes for all six exercises, or just do one or two. But the more
you do, the better you’ll feel. Do each exercise slowly, stretching as far as
you can. Then pause a moment (but don’t hold), and release.
If you have had back problems in the past, or if you feel back pain during any of these exercises, stop
and consult your healthcare provider before continuing.
Shoulder Circles
Why: To release muscle tension
in your neck, shoulders, and
upper back.
How: Circle your shoulders
backward in a wide arc. Make
several circles, then relax.
Repeat 5 to 10 times, several
times a day. You can also
circle your head, slowly and
gently in either direction, to
release tension in your neck
and upper back.
Neck and shoulder
tension
Circle your shoulders
backward
Neck and shoulder
relaxed
Middle back tension
Press both elbows
behind you
Middle back muscles
relaxed
Weak abdominal
muscles
Tighten and release
your abdominals
Strong abdominals
support your spine
Elbow Press
Why: To release muscle
tension in your middle back.
How: Bring your elbows out to
the side at chest level. Press
them gently backward as far
as you can stretch. Pause a
moment, then release. Repeat
5 to 10 times, several times a
day. Try this when you feel
a little stiff or tired.
Tummy Tuck
Why: To strengthen your
abdominal muscles. These
muscles help support your
lower back and keep it aligned.
How: Sit with your buttocks
firmly against the back of your
chair. Exhale and tighten your
abdominal muscles for a count
of 10. Release. Repeat 5 to 10
times, several times a day.
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sitting doesn’t have to hurt
Commuting or computing, knitting socks or playing Bach. From
the breakfast table to the evening news, many of us sit all day
long. With so much sitting, year in and year out, the strain on our
backs can mount. But by following some simple back care tips,
you can enjoy a healthy back, no matter what you’re doing.
www.kramesstaywell.com 800.333.3032
Consultants:
W. Bradford DeLong, MD
Myra Freisinger, PT
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