4 Strategies to Improve Posture and Reduce Strain When Sitting

One of the most common reasons we see patients in our clinic is because of neck and upper back pain. More often than not, these patients note that their symptoms are not the result of a specific injury, but rather have just gotten worse over time.

The main culprit? Sitting at work. Between slouched posture and the amount of time spent in a seated position (often the combination of the two), many of our patients are setting themselves up to fail (but that doesn’t mean you are destined to have pain!) Here are a few tips to help reduce strain and prevent pain associated with sitting at work throughout the day.

#1: Stretch and Stretch Often

One of the first exercises we give most patients with neck pain is a simple upper trapezius stretch. It helps reduce strain in several muscles in the neck and upper back (not only the upper traps) and is one of the most effective exercises patients can perform on their own to help reduce symptoms of neck pain and tightness.

To perform this stretch, sit up straight and tilt your head to one side. If you’re having pain, tilt your head away from the painful and tight side). You can use the hand on that side of your body to help pull your head further to the side, increasing the amount of stretch on the opposite side of your neck. Hold for 30 seconds and repeat on the other side.

Another common exercise is a chin tuck. Sit up straight and focus your eyes forward while drawing your chin straight backward. You should be able to maintain your gaze on a specific point ahead of you while performing the exercise.

#2: Strengthen Your Shoulders

No, we’re not talking about bench press or bicep curling here. Sitting in a slouched position with your shoulders rounded forward puts many of the muscles attached to your should blade on stretch. By sitting in that position for long periods of time, that stretched position causes these muscles to weaken. Strengthening your shoulder and scapular muscles will help to keep you in an upright position, as well as ward off any imbalances between your upper traps and the muscles in between your shoulder blades.

A quick note: while the exercises shown below utilize elastic bands (therabands) these are not required. Even doing the exercise without a band can help strengthen your shoulder and scapular muscles.

Rows
Begin by keeping your shoulders relaxed. Pull your elbows backward and try to squeeze your shoulder blades together without letting them elevate. Hold for a second and return to your resting position. After every few repetitions, take a deep breath to keep your shoulders relaxed. It may help to perform this exercise in front of a mirror at first to ensure your shoulders are not hiking up as you go.

No Moneys

Stand with your elbows bent and your palms facing upward. Keeping your elbows tucked in by your side, rotate your hands outward. Finish the exercise by gently squeezing your shoulder blades together and hold for a second. Return to your resting position.