June 14, 2021 • 8 mins
All those months stuck at our desks at home have taken a toll on our posture—and that can lead to lots of problems, including back pain. But course-correcting is easy. We get some great tips, and simple-to-do exercises, from Karena Wu, owner and clinical director of ActiveCare Physical Therapy.
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Episode Transcript
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Speaker 1 (00:04):
Welcome to this episode of Here's Something Good, a production
of the Seneca Women Podcast Network and I Heart Radio.
Each day we aspire to bring you the good news,
the silver lining to glass half full, because there is
good happening in the world everywhere, every day. We just
need to look for and share it. Here's something good
(00:27):
for today, There's no denying it. During the many months
of the quarantine this last year, we've all spent more
time sitting around, whether it's at your desk, working from home,
or on the couch binging. The latest shows our time
indoors has taken its toll on our posture. But we
can return to our nice, upright posture and relieve the
(00:47):
neck and back pain we're all feeling to learn how
We're joined today by physical therapist Carina Wu, owner and
clinical director of Active Care Physical Therapy in New York City.
She gives us some great tips on how we can
improve our posture and ways to get rid of any lingering,
tention or discomfort. Here's what she had to say. Thanks
so much for joining us, Garna, Thanks for having me
(01:07):
again so we all hear that our posture is important
when sitting at a desk. Why is that posture is
always important because you are carrying yourself around. Your frame
is your skeleton and the muscles that sit on it,
and when you are sitting at a desk. Sitting is
a very stagnant and prolonged position, so it's important to
(01:31):
make sure that your posture is on and activated so
that you can avoid issues that can arise from it.
Sitting is very compressive in the spinal column, and sitting
also stretches out your entire backside or your post terrier chain,
so to correct your posture it's important because number one,
(01:54):
you will reduce the compressive load in your spinal column,
you will keep that elongated position of the spinal column,
and you will minimize the weakening or the overstretching of
that posterior chain. Correcting your posture when sitting also is
important because it can impact other systems in your body,
(02:20):
such as your lungs, where you will get more compressed.
Because most often times people sit with poor posture. You're
sitting is again a very prolonged and stagnant position, so
you can reduce your circulation and your metabolism. So if
you can correct your posture, you can help at least
(02:41):
keep these systems flowing a little bit better, which can
also help your energy and your moot. And what is
the correct way to sit at a desk? When you're
sitting at your desk, you want to be with your
feet flat. Your knees should be bent roughly to ninety degrees,
and same with the hips. You want to make sure
(03:02):
that there is a small arch or what we call
a neutral spine in your low back. Your collar bones
are wide, so your chest is open but not pulled backwards.
And you want to make sure that your neck is
nice and long, like the top of your head is
reaching up towards the ceiling and your chin is just
(03:25):
dropping comfortably down towards your throat, not jutting out in
front of you. Now, if we don't have an ergonomic
office chair, how can we compensate to sit better at
our own home desks? When you're in the home, if
you don't have a good low back support, you can
use things like a towel roll. So in the clinic,
(03:47):
I recommend the Mackenzie lumbar roll because it was developed
by Robin Mackenzie, who specialized initially in treating low backs
and discarnations, and his little lumbar roll is just a
small pillow that comes in a standard or firm density,
and it's great to put into the low back arch
(04:09):
so that it reminds you to sit up. If you
don't have that, then a towel roll will work just
as well. I typically guide patients to use a hand roll, uh,
rolled all the way up, nice and snugg and tight,
so it's like a few inches in diameter. If I'm
sitting on an airplane, I'll sometimes use my scarf if
(04:31):
I don't have anything, so uh, making sure that you
have that will help remind you to sit up and
use your own musculature for a good posture. And besides
paying attention to the way we sit when we work,
are there any other preventative measures we can take to
avoid back and neck pain. Yes, When you know that
you're going to be sitting, you need to either have
(04:54):
reminders in place, two take frequent breaks from that seated position.
You can have reminders to do movement or stretching exercises
or even muscle activation exercises. Whenever you're turning on, the
muscles are moving, soft tissues are elongating and they're contracting.
(05:21):
You're getting better blood flow and fluid movement and movement
is going to help with avoiding the pains that can
occur in your neck, torso and back from just being
in a stagnant position. And finally, if we do have
some back and neck pain from sitting at our desks,
are there any simple exercises we can do? Yes, starting
(05:43):
at the bottom, you could do keel raises just to
make your calf and ankle area work as a muscular pump.
To help with fluid movement, you can do pelvic tilts
or pelvic clocks where you're going around clockwise. You're moving
the pelvis in a circular and counterclockwise motion. You can
(06:06):
do neck rolls, so bringing the head to one side,
dropping it down towards the chin into the opposite side.
You can do Figure four stretches for the hip where
you cross the ankle over the opposite knee. You can
even do knee straightening exercises to turn on the quadra
stup muscles. Or you can do a glute squeeze where
(06:28):
you actually squeeze your glutes to get that muscle pumping,
because that is the big muscle on the back side
that gets overstretched in the upper body. You can do
shoulder rolls. You can do shoulder squeezes. Back so anything
where you can move your body or you can stretch
(06:48):
and elongate tissues that are especially shortened. Those will be
helpful in preventing back and neck paints from sitting too long.
Such great advice to keep in mind when we're at
our desks. So here's something good for today. These easy
steps will help you restore good posture. First, if you
find yourself sitting for prolonged period of time, remember to
(07:11):
pay attention to how you're positioned. Keep your feet flat
on the ground, with your knees at a ninety degree angle,
and keep a small arch in your back. And if
you're experiencing discomfort from sitting for too long, remember to
take a break, stand up, walk around for a few
moments before returning to your work. Finally, Karina shared some
simple exercises to keep the blood flowing and provide some relief.
(07:34):
A few simple cafhrases and neck rolls to stretch your
tired muscles can make a huge difference. Thank you for listening,
and please share today's something good with others in your life.
(07:54):
This is kenn Azarelli, co author A Fast Forward and
co founder of Seneca Women. To learn more about Seneca Women,
go to Seneca Women dot com or download the Seneca
Women app free in the app store. Cares Something Good
is a production of the Seneca Women podcast network and
I Heart Radio Have a Great Day. For more podcasts
(08:19):
from my heart Radio, check out the i Heart Radio app,
Apple Podcast, or wherever you listen to your favorite shows.
Welcome to this episode of Here's Something Good, a production
of the Seneca Women Podcast Network and I Heart Radio.
Each day we aspire to bring you the good news,
the silver lining to glass half full, because there is
good happening in the world everywhere, every day. We just
need to look for and share it. Here's something good
(00:27):
for today, There's no denying it. During the many months
of the quarantine this last year, we've all spent more
time sitting around, whether it's at your desk, working from home,
or on the couch binging. The latest shows our time
indoors has taken its toll on our posture. But we
can return to our nice, upright posture and relieve the
(00:47):
neck and back pain we're all feeling to learn how
We're joined today by physical therapist Carina Wu, owner and
clinical director of Active Care Physical Therapy in New York City.
She gives us some great tips on how we can
improve our posture and ways to get rid of any lingering,
tention or discomfort. Here's what she had to say. Thanks
so much for joining us, Garna, Thanks for having me
(01:07):
again so we all hear that our posture is important
when sitting at a desk. Why is that posture is
always important because you are carrying yourself around. Your frame
is your skeleton and the muscles that sit on it,
and when you are sitting at a desk. Sitting is
a very stagnant and prolonged position, so it's important to
(01:31):
make sure that your posture is on and activated so
that you can avoid issues that can arise from it.
Sitting is very compressive in the spinal column, and sitting
also stretches out your entire backside or your post terrier chain,
so to correct your posture it's important because number one,
(01:54):
you will reduce the compressive load in your spinal column,
you will keep that elongated position of the spinal column,
and you will minimize the weakening or the overstretching of
that posterior chain. Correcting your posture when sitting also is
important because it can impact other systems in your body,
(02:20):
such as your lungs, where you will get more compressed.
Because most often times people sit with poor posture. You're
sitting is again a very prolonged and stagnant position, so
you can reduce your circulation and your metabolism. So if
you can correct your posture, you can help at least
(02:41):
keep these systems flowing a little bit better, which can
also help your energy and your moot. And what is
the correct way to sit at a desk? When you're
sitting at your desk, you want to be with your
feet flat. Your knees should be bent roughly to ninety degrees,
and same with the hips. You want to make sure
(03:02):
that there is a small arch or what we call
a neutral spine in your low back. Your collar bones
are wide, so your chest is open but not pulled backwards.
And you want to make sure that your neck is
nice and long, like the top of your head is
reaching up towards the ceiling and your chin is just
(03:25):
dropping comfortably down towards your throat, not jutting out in
front of you. Now, if we don't have an ergonomic
office chair, how can we compensate to sit better at
our own home desks? When you're in the home, if
you don't have a good low back support, you can
use things like a towel roll. So in the clinic,
(03:47):
I recommend the Mackenzie lumbar roll because it was developed
by Robin Mackenzie, who specialized initially in treating low backs
and discarnations, and his little lumbar roll is just a
small pillow that comes in a standard or firm density,
and it's great to put into the low back arch
(04:09):
so that it reminds you to sit up. If you
don't have that, then a towel roll will work just
as well. I typically guide patients to use a hand roll, uh,
rolled all the way up, nice and snugg and tight,
so it's like a few inches in diameter. If I'm
sitting on an airplane, I'll sometimes use my scarf if
(04:31):
I don't have anything, so uh, making sure that you
have that will help remind you to sit up and
use your own musculature for a good posture. And besides
paying attention to the way we sit when we work,
are there any other preventative measures we can take to
avoid back and neck pain. Yes, When you know that
you're going to be sitting, you need to either have
(04:54):
reminders in place, two take frequent breaks from that seated position.
You can have reminders to do movement or stretching exercises
or even muscle activation exercises. Whenever you're turning on, the
muscles are moving, soft tissues are elongating and they're contracting.
(05:21):
You're getting better blood flow and fluid movement and movement
is going to help with avoiding the pains that can
occur in your neck, torso and back from just being
in a stagnant position. And finally, if we do have
some back and neck pain from sitting at our desks,
are there any simple exercises we can do? Yes, starting
(05:43):
at the bottom, you could do keel raises just to
make your calf and ankle area work as a muscular pump.
To help with fluid movement, you can do pelvic tilts
or pelvic clocks where you're going around clockwise. You're moving
the pelvis in a circular and counterclockwise motion. You can
(06:06):
do neck rolls, so bringing the head to one side,
dropping it down towards the chin into the opposite side.
You can do Figure four stretches for the hip where
you cross the ankle over the opposite knee. You can
even do knee straightening exercises to turn on the quadra
stup muscles. Or you can do a glute squeeze where
(06:28):
you actually squeeze your glutes to get that muscle pumping,
because that is the big muscle on the back side
that gets overstretched in the upper body. You can do
shoulder rolls. You can do shoulder squeezes. Back so anything
where you can move your body or you can stretch
(06:48):
and elongate tissues that are especially shortened. Those will be
helpful in preventing back and neck paints from sitting too long.
Such great advice to keep in mind when we're at
our desks. So here's something good for today. These easy
steps will help you restore good posture. First, if you
find yourself sitting for prolonged period of time, remember to
(07:11):
pay attention to how you're positioned. Keep your feet flat
on the ground, with your knees at a ninety degree angle,
and keep a small arch in your back. And if
you're experiencing discomfort from sitting for too long, remember to
take a break, stand up, walk around for a few
moments before returning to your work. Finally, Karina shared some
simple exercises to keep the blood flowing and provide some relief.
(07:34):
A few simple cafhrases and neck rolls to stretch your
tired muscles can make a huge difference. Thank you for listening,
and please share today's something good with others in your life.
(07:54):
This is kenn Azarelli, co author A Fast Forward and
co founder of Seneca Women. To learn more about Seneca Women,
go to Seneca Women dot com or download the Seneca
Women app free in the app store. Cares Something Good
is a production of the Seneca Women podcast network and
I Heart Radio Have a Great Day. For more podcasts
(08:19):
from my heart Radio, check out the i Heart Radio app,
Apple Podcast, or wherever you listen to your favorite shows.
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