Yoga for Desk Workers

21.4.2023

 

 

This article discusses how sitting for long periods impacts our body, and how yoga can help.

 

Although sitting at a desk requires less muscular effort than more physically demanding jobs, it causes fatigue and carries health risks.  These issues can be compounded if your lifestyle becomes more sedentary. If you drive to work, have lunch at your desk and relax on the sofa in the evening, you can find yourself sitting for a large proportion of the day. 

 

The impact of prolonged sitting on the body includes:

 

• Poor posture. It’s hard to maintain a healthy posture when we get engrossed in our work.  The longer we spend in one position, the more ingrained it becomes in the body and poor posture starts to feel normal.

 

• Lower Back pain.  We aren’t designed to spend hours in a seated position.  Prolonged sitting puts pressure on the lumbar vertebra in the lower back and can contribute to premature disc degeneration.  The muscles that support the spine also become stiff, leaving us more prone to pain and discomfort.

 

• Reduced Core Strength.  The core includes the muscles in the back as well as the abdominals.  We tend to round the spine when seated and allow the chair to support us.  This results in the core muscles being underused and becoming weak, which can put us at a higher risk of muscular strain or injury.

 

•  Rounded Shoulders and Upper Back.  When we are seated, the upper back is often rounded, the chin juts forwards, the shoulders are raised and the is chest collapsed inwards.  The neck and shoulder muscles become tight leading to headaches and chronic pain. Breathing is also impacted and becomes shallow in this position. 

 

• Hip discomfort.  The hip joints are locked at around 90 degrees in a seated position.  Over time the external rotator muscles tighten and the range of motion in the hip joints reduces.  This leads to discomfort in the hips, knees, and the lower back.  The hip flexor muscles at the front of the body are also contracted in a seated position and compound the problem.

 

• Tight Hamstrings.  In a seated position, the hamstrings are inactive and shortened.  Over time the hamstrings become tight and contribute to lower back issues.

 

• Exhaustion.  Working in a seated position can leave you feeling exhausted at the end of the day and too tired to take any exercise.

 

• Muscle cramps and strains.  Reduced body movement can make muscles more likely to pull, cramp or strain when stretched suddenly.

 

• General health and well-being. Prolonged sitting also contributes to associated health issues such as heart disease, reduced circulation, poor mental health, and diabetes.

 

I apologise if this sounds depressing! However, it is important to be aware of these problems so that we can address them.  I worked for many years as an accountant and understand the impact that prolonged sitting takes on the body.  I also know that there are ways of keeping your body healthy and minimising pain and discomfort, even if you work at a desk for long hours.  

 

How yoga can help:

 

• Yoga improves your posture.  As you become aware of how good you feel in a more neutral position it becomes easier to recognise poor postural habits when you are working at your desk.  

 

• Yoga gently releases tension in stiff muscles, improves circulation and relaxes the body.

 

• Yoga is a whole-body practice that improves flexibility, strength, balance, co-ordination, and mobility.  It helps improve your breathing and relieve stress. 

 

• Yoga helps you to reconnect with the body.  If you ignore them, pain and discomfort tend to get worse over time.  A yoga practice creates some space for you to notice your breath and movement and improve how you feel.

 

• Yoga is a great way to condition your body for other activities.  After a day spent sitting at a desk it is important to do something more active. However, you are risking injury if you go from a long day sitting at your desk and straight out for a run.  A short, running-focussed yoga practice can help before a run. 

 

• A yoga practice at the end of the day can be a perfect way to release tension in the body and help you relax before bed.

 

• Many yoga poses involve moving in different planes of movement at the same time and are a very efficient way to condition the body.  

 

• You can take a short yoga break at any time in the day.  Getting up and taking a few stretches helps to relieve aching backs and shoulders and stretches the legs and the hips.   

 

 

Other factors that can help reduce the impact of prolonged sitting on the body include:

 

• Taking regular breaks from sitting through the day.
• Taking a walk outside at lunchtime.
• Optimising your workspace.  Check the height of your desk and screen, find a more ergonomic chair, and consider using a footstool.
• Find an activity you enjoy outside of work to help keep you fit.

 

 

If you would like some advice about including yoga in your routine I would love to help.  I offer 30 or 60 minute private or group yoga sessions.  They can be designed to target the problems created by long hours working at a desk and support any other activities you do.  

 

 

If you would like to get in touch to have a chat about yoga or to find out more about working with me, please find my details below:

 

helen@helenpomeroyyoga.com

www.helenpomeroyyoga.com

Instagram: @helenpomyoga

 

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References: 

 

Christine Felstead (2014) Yoga for Runners, published by Human Kinetics

 

Canadian Centre for Occupational Health and Safety (CCOHS) – Working in a seated position fact sheet, revised edition 28 September 2022.