prolonged sitting

With the world rapidly changing, more people than ever are moving their primary work environment home. With the convenience, decreased travel times, and lowered office expenses has also come a rise in sedentary desk activity…aka sitting!

Research suggests we are now sitting for 12+ hours a day, up from the typical 10 hours of sedentary waking time. There’s little question that the short and long-term effects won’t be good.

Over the past decade it’s been well documented that extended periods of sitting has negative health consequences, many of them even unexpected, such as the increased risk of developing Heart Disease and Type 2 Diabetes.

On the surface, negative consequences for spinal health seem to be obvious. But upon closer examination, the effects of prolonged sitting go far beyond simply achy shoulders and headaches.

As the time in an abnormal sitting position grows, significant changes in the structure and function ensue.
• Anterior Head Carriage or Anterior Spinal Distortion
• Rounded Shoulders
• Decreased Gluteal Activity
• Decreased Leg Blood Flow
• Excessive Weight Shifted to Lower Back
• Tightened Hamstrings
• Impaired Lung Function

One spinal change that can develop and that most identify as just “looking bad,” is a hyper-kyphosis.

You may know it by its new, trendier name, the “iHunch”.

Also referred to as “text neck,” this structural shifting is among the most common spinal problems that Corrective Chiropractors are seeing with their patients today.

Unfortunately, what was once primarily a problem in an aging population is now rampant in overweight teens, young adults who excessive spend time on digital devices and the middle age workforce who spend countless hours stuck at a workstation.

The trademark hunching in the thoracic spine places ligaments, fascia and joint capsules under stress. They adapt by contracting, tightening and drastically reducing movement and mobility.

Long term, some studies even show that hyper-kyphosis in an aging population correlates to an increase in mortality rates, mostly as a byproduct of decreased pulmonary health. That’s a big deal!

What can you do about it?

1. Get up from your workstation on a regular, timed period (every 30-60 minutes) to stretch and move about.
2. Stretch out the pectoral muscles with a “doorway stretch,” as sitting in a bent position causes tightening.
3. Include cervical spine range of motion.
4. Use a foam roller to help extend the thoracic spine.
5. Visit a Corrective Chiropractor for a comprehensive assessment of your current spinal health.

How many hours a day do you sit? Has it increased or decreased over the past 3 months? Let us know!

Dr. Derek Gallant has committed himself to helping others live the best life possible. After graduating from Wesleyan University, he received his Doctor of Chiropractic Degree from Life Chiropractic College West where he finished 2nd in his class. He is the owner of Beverly Family Chiropractic and co-founder of The Well Family Foundation. Dr. Gallant is certified through the International Chiropractic Pediatric Association (ICPA) in the Webster technique, an analysis focused on assisting pregnant women in a healthy pregnancy and natural birth. He has inspired thousands of people to take control of their own health using the Life By Design method. Apart from full time practice you can find Derek at the parks and coffee shops around Beverly with his family, training hard at the gym, or at the beach surfing.

Got Your Own Question?

Enter your question and one of our team members will get back to you by the end of the next business day (Monday through Thursday). Your information is private and confidential.