The human body is designed for movement, yet modern life often demands prolonged periods of sitting, particularly in work environments. This sustained posture can lead to various postural changes, some of which may be detrimental to health if not addressed.

Some common postural changes that occur as a result of prolonged sitting are: 

  1. Slouched Posture
  2. Forward Head Posture
  3. Pelvic Tilt
  4. Rounded Shoulders
  5. Hip Flexor Tightness
  6. Compression of Spinal Discs

Slouched Posture

One common postural change during prolonged sitting is the development of a slouched or hunched posture. This occurs when the natural curve of the lower back (lumbar lordosis) flattens, leading to a rounded upper back (thoracic kyphosis) and forward head position. This misalignment can strain muscles, ligaments, and intervertebral discs, potentially leading to discomfort and chronic pain. Slouched posture can lead to immediate discomfort, like neck pain, upper back stiffness, lower back pain, and even headaches due to muscle strain and misalignment. In the long-term, this can cause chronic neck and back pain from ongoing misalignment and strain of muscles, ligaments, and spinal discs

Forward Head Posture 

As individuals focus on screens or documents, they may unknowingly lean their head and chin forward. This forward head posture places excessive stress on the cervical spine and the muscles of the neck and upper back. Over time, this can lead to tension headaches, neck pain, and even reduced lung capacity due to restricted chest expansion. Make sure to keep your head upright, chin tucked, and shoulders gently rolled back and down!

Pelvic Tilt 

Sitting for extended periods often results in the pelvis tilting backward, a position known as posterior pelvic tilt. This tilt reduces the natural curve of the spine, contributing to a flattened lumbar region. On the other hand, some individuals might experience an anterior pelvic tilt, where the pelvis tilts forward, increasing the curve in the lower back. Both deviations from neutral alignment can lead to muscle imbalances and discomfort.

Rounded Shoulders

Prolonged sitting, especially with poor ergonomic support, often causes the shoulders to round forward. This position shortens the pectoral muscles while lengthening and weakening the muscles of the upper back, leading to an imbalance that can affect overall posture and increase the risk of shoulder and neck issues.

Hip Flexor Tightness

Hip flexors are a group of muscles located in the front of the hip that are responsible for lifting your knee towards your torso and bending at the waist. The primary muscles involved are the iliopsoas (composed of the psoas major and iliacus), rectus femoris (part of the quadriceps), and sartorius. These muscles are crucial for activities like walking, running, bending, and maintaining proper posture. They often become tight and weakened due to prolonged sitting. This tightness can pull the pelvis into an anterior tilt and affect the alignment of the entire spine, contributing to lower back pain, reduced mobility, and postural imbalances. 

To combat these effects, it’s essential to regularly stretch and strengthen your hip flexors, maintain good posture, take frequent movement breaks, and ensure your workspace is ergonomically friendly. Incorporating these practices into your routine can help prevent the negative impacts of extended sitting on your hip health.

Compression of Spinal Discs

Maintaining good posture is crucial for spinal health, as it helps keep your spine aligned and reduces strain on the spinal discs. Spinal discs are cushion-like structures between your vertebrae that absorb shock and allow flexibility. Regular exercise, proper lifting techniques, staying active, maintaining a healthy weight, and using supportive sleep setups all contribute to a healthy spine and protect these discs. Additionally, staying hydrated supports the spinal discs’ cushioning function. 

When seated for too long, especially with poor posture, the intervertebral discs can become compressed, particularly in the lumbar region – our lower back area. This compression can lead to disc degeneration or herniation over time, causing significant pain and potentially leading to conditions like sciatica. By practicing good posture and adopting the previously mentioned habits, you can protect your spine from injury and ensure long-term comfort and mobility.

 

Reducing Postural Changes

To mitigate the negative effects of postural changes in sitting positions, it is essential to incorporate regular movement into daily routines. Taking frequent breaks to stand, stretch, and walk can help counteract the effects of prolonged sitting. Additionally, optimizing workstation ergonomics—such as adjusting the chair height, using lumbar support, and positioning the monitor at eye level—can promote better posture.

Engaging in exercises that strengthen the core, stretch the hip flexors, and improve overall flexibility can also support better posture and reduce the risk of discomfort. Ultimately, awareness of one’s posture and making conscious adjustments can play a significant role in maintaining musculoskeletal health in sedentary environments.

 

Four Movements for Combatting Postural Changes

1. Thoracic Extensions 

Purpose: Mobilizes the thoracic spine and counteracts slouching from sitting.

How to do it:

  • Sit on a chair or bench with a firm backrest.
  • Place your hands behind your head, elbows wide.
  • Lean back over the top of the chair, arching your upper back.
  • Hold the stretch for a few seconds, then return to the starting position.
  • Repeat for 10-15 reps, breathing deeply as you extend.

 

2. Wall Slides Exercise

Purpose: Improves shoulder mobility and helps correct rounded shoulders.

How to do it:

  • Stand with your back against a wall, feet about 6 inches away from the wall.
  • Press your lower back, upper back, and head against the wall.
  • Place your arms against the wall in a “goalpost” position (elbows at 90 degrees, forearms vertical).
  • Slowly slide your arms up the wall as far as you can while keeping contact with the wall, then slide them back down.
  • Repeat for 10-15 reps, focusing on maintaining contact with the wall.

 

3. Hip Flexor Stretch

Purpose: Relieves tightness in the hip flexors from prolonged sitting.

How to do it:

  • Start in a lunge position with your right foot forward and your left knee on the ground.
  • Push your hips forward slightly while keeping your back straight.
  • You should feel a stretch in the front of your left hip.
  • Hold for 20-30 seconds, then switch sides.

 

4. Chest Opener Stretch

Purpose: Counteracts the forward hunch that often occurs when sitting.

How to do it:

  • Stand tall and interlace your fingers behind your back.
  • Straighten your arms, pulling your shoulders back and down.
  • Lift your chest and gently arch your back, feeling a stretch in your chest and shoulders.
  • Hold for 20-30 seconds, breathing deeply.
  • Do an alternative version of this stretch by using the boarder of a doorway to push your arms back by placing your elbows and palms flat against the boarder at a 90 degree angle (picture yourself waving to someone)

 

 

For best results, focus on maintaining proper posture while sitting by regularly adjusting your position and taking breaks to stand and stretch.

Consistent practice can reduce discomfort, prevent long-term spinal issues, and enhance your overall comfort and productivity throughout the day. Stay productive!

 

About the Author:

Elham Mozaffari
Registered Physiotherapist
Book with Elham at our Bloor Location!