It estimated that you typically can spend 70-85% of your working hours sitting (Edwardson et al, 2018). Around 20% to 60% of workers will experience some type of musculoskeletal pain.
With a rise in awareness of the adverse health benefits, there is increasing research into what is the best advice for sitting or standing or moving to minimise the risk of work related musculoskeletal pain.
“SMART” work initiative has been developed to encourage you to “Stand More At Work” and is looking to develop guidelines around how, when and what to do.
This is still in it’s development phase at the moment so we have put together 3 Quick Tips to get you moving more throughout the day! If you haven’t got a standing desk yet (and even if you have!) try:
- Walking more.
Set a timer or alarm every 45 to 90 mins through the day to get up and walk around for at least 5 mins.
- Pelvic tilts.
While sitting at your desk perform 15-20 repetitions of a seated pelvic tilt exercise whenever you remember (see video).
- Change it up.
There is no real evidence to support a “perfect” posture. Challenging movement is better. Aim to adjust your desk, seat height, mouse position etc regularly on a daily or weekly basis to prevent spending too much time in the same position.