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  • Writer's pictureJulie McLean, R.KIN

Limit the time you sit to eliminate chronic pain!

Updated: Oct 18, 2023

2 out of 5 Canadians self-report pain that never goes away. We want to help by explaining the chronic pain cycle and how you can begin to reverse it.


What does your day look like these days?


Are you working from home on your computer for hours?

Are you looking down, checking your phone frequently?

Watching the news or watching Netflix more than usual from your couch?


I want to encourage you to take inventory of how often you find yourself sitting from the time you wake up to the time you go to sleep.


Why? Your body was designed to move and sitting for more than 30 minutes will contribute to your chronic pain and negatively affect your mind and emotions.


When you deprive your body of frequent and varied movement it is like depriving your body of essential nutrients.


What happens to your body when you don't move throughout the day?


Chronic Pain Cycle - muscle tension to reduced circulation to muscle inflammation to reduced movement to pain and repeat.

What can happen with your mind and your emotions?


Disease Pain, Tense muscles, Stress, Fear, Anger, Frustration, Depression, Fatigue and repeat.

What role do you play in stopping this cycle?


The single best thing you can start doing for your body today is setting a timer for every 30 minutes to remind yourself to change your position. Take at least 5 minutes to walk around and then come back to your work station and stand or sit differently if you can.


Here are some examples of different postures for work.

I suggest you get creative and come up with some of your own especially if you are working from home where no one is watching.


Sit or Stand Desk
Sit or Stand Desk

Lay on the floor with feet up.
Lay on the floor with feet up when on your phone.

Rest your feet in a higher position.

Sit on the floor.
Sit cross-legged on the floor.

Sit in a deep squat.  Use the couch and a step stool.
Sit in a deeper squat.

Lunge Position.
Lunge Position

By simply varying your work station, you are protecting your body and mind from the damage of sitting. This is the first step to decreasing muscle stiffness, inflammation, joint pain, stress, fear & frustration, depression, anxiety & fatigue.




Next, if you do experience pain, you want to address this pain. Moving your body shouldn't hurt. If you experience an acute injury it's best to reach out to your family doctor and get a diagnosis. If you have done this and you are still experiencing pain periodically during certain activities you will want to reach out to a Kinesiologists. At Align Family Health & Fitness we assess your mobility and stability during everyday movements needed for you to function in your daily life. We are able to provide custom corrective exercise programming that reduces pain, restores function and makes you stronger so you don't have to avoid stairs or lunges for example because it hurts your knees.


How do you get started? Clicking below to request a 15 minute Complimentary Discovery Visit to learn more and visit us in-person.





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