A Digital Generation

In contrast to previous generations, our modern society is becoming increasingly oriented towards the average human spending more and more time being in a seated position for a growing percentage of their day.

Previous generations within an industrial society found themselves spending much of their waking day on their feet, as many of whom often spent a great portion of their day performing arduous, prolonged physical work, day in day out for survival. For today’s population – especially westerners who dwell in large cities – times have no doubt changed as we continue to move forward within a new, digital society that has us sitting more often.

As a result, our posture, our lower back and even our waistlines tend to suffer.

Serious Screen Time

Work life today is radically different. Especially for those who may work within an office environment, from home or remotely, or may spend a great deal of time commuting by car, train or even by plane throughout each workweek. With countless hours often required to be spent peering into a computer screen, the body easily slips into a very slouched position which routinely puts the spinal column into a prolonged state of flexion (a forward curvature) and creates a perpetual worsening of one’s overall posture if not addressed correctly. In addition to this, such busy, digitally-immersed lifestyles can also further poor posture by an individual routinely slouching and straining the neck forward while staring at a smartphone, regardless of being seated or standing while doing so. Staring at a phone often forces the head carriage to shift forward and downward, as the chin drops close to the clavicle to look downward at the phone which is commonly held at around chest or ribcage height.

According to comScore, American adult smartphone users spend an average of 73.8 hours a month on apps, which comes to little under 2 hours, 30 minutes a day staring at their phones. For many people, staring at the screen of a phone, tablet, laptop or computer runs right through the work day and into the private life as well, a dangerous daily formula that can silently reap havoc on posture and generate a host of chronic joint pain (like lower back for example) to boot.

Thankfully, there’s a few key solutions to effectively counteract this ongoing problem.

1. Take A Seat

If you’re going to be seated a lot while working, you’d better do it right. For many, sitting is commonly performed unconsciously which often results in slumped, poor posture. Being aware of this, you can now routinely practice conscious sitting techniques that will reinforce proper posture, whether at your desk, in a meeting, at a coffee shop, or wherever.

First, make sure your seat height is correct. Aim for having your feet flat on the floor and your knees equal to, or slightly lower than, your hips. Next, push your hips back as far as they can go in your chair. Adjust the back of the chair (if possible) to a 100 to 110 degree slightly reclined angle and make sure both upper and lower back are supported. Adjust the armrests (if possible) so shoulders are at ease and relaxed. Be sure to stand up at regular intervals and be sure to move around too.

2. Train Your Posterior Chain

Focusing on the muscles on the backside of your body through a proper resistance training program will work to reinforce good posture and may give you an extra centimetre or two in height also! A common fitness mistake is to excessively train the anterior (front) of the body because it’s what we see in the mirror every day. This can spell disaster as it can exacerbate postural problems that already exist. The world has you constantly flexing your spine forward – you definitely shouldn’t heighten the problem with your training regime. Instead focus on performing corrective movements that work to pull your shoulder blades closer together (also called scapular retraction), like a seated row or a reverse pec dec flye. Over time these exercises will help make you involuntarily stand or sit with your shoulders back and your chest out.

Also, be sure to include exercises that incorporate spinal extension, like a Romanian deadlift or low back extension, which will over time assist in you involuntarily standing much taller and more upright. All of these will combat lower back pain.

3. Train Your Core

Sitting for prolonged periods can make your core go soft and can result in chronic lower back pain. It is estimated over 80% of the population experiences back pain at some point in their life. You don’t have to fall into this category, and if you already have, focusing on your core muscles can help get you out. A lot of people think ‘abs’ when they think of their core, but the truth is that it encompasses your abdominals, obliques and erector spinae (lower back). Basically all the way around.

Spending time in plank position and doing lateral twists are a few examples of exercises that will help establish a strong core to help stamp out poor posture and associated back pain.

So Stand Tall…

Living in a digital generation doesn’t mean we have to be a victim to poor posture and chronic pain. Knowing that major inactivity problems can persist amongst employees, many companies today have made it easier for workers to incorporate fitness into their lifestyle by often placing health centres within the workspace or by offering annual fitness benefits or credits. Most major city-centre condominiums are outfitted with their own gyms and there are health clubs and fitness studios almost every which way you turn.

If you start today by focusing on proper, conscientious sitting techniques, and work to counteract spinal flexion by incorporating regular corrective movements, you can bank on an improved posture and a greatly decreased potential for debilitating joint pain and injury in your future.