It should come as no surprise that poor sitting habits and posture can lead to pelvic pain. In her blog post for the Pelvic Health and Rehab Centre, US physical therapist Nicole Davis explains how and why this can happen, and why working on ergonomics and posture is so important. "Posture is dynamic and dysfunctional holding or movement patterns can manifest as or exacerbate pelvic symptoms."
This can happen in a couple of different ways:
- Mechanical deformation → altered muscle length-tension ratio → inefficient functioning muscles → frequency, incontinence, pain, etc.
- Ischaemia → less blood flow → decreased oxygen → pain.
She offers some simple steps to re-calibrate your work station:
- Maintain the natural s-shaped curve of your spine with your head slightly tucked and shoulder rolled down and back.
- If able, hands should be positioned up vs. down to facilitate external rotation of your shoulders to prevent rounding of your shoulders and head.
- Lumbopelvic position in neutral with weight centered equally on both sitz bones.
- Ideally, your hips should be slightly higher than or in line with your knees, creating a 90 degree angle.
- The back of your thighs should be in contact throughout the seat of the chair vs. the edge of chair. This distributes the pressure over a larger surface area, decreasing the demands of any one area of your thighs or buttocks.
- Feel flush with floor or a stool if on the shorter side and equal weight bearing through your feet.
See the link to an interactive ergonomics information page by Kaiser Permanente here.
Read the post here.