Get a Sore Low Back Sitting?

Be Fit 2 Sit Podcast Ep#6 Get a Sore Back when you Sit?

If you ever feel pain, stiffness or soreness in your low back and hips when you sit, you’re not alone.

Yet, there are many simple things you can do to lessen the strain on your back and hips, preventing and minimising discomfort… so you can feel and function at your best!

In Episode #6 of the ‘Be Fit 2 Sit’ Podcast, Physio Kym Siddons shares

  • How a little bit of targeted movement can reduce back and hip pain
  • Simple stretches and exercises to help your back when sitting
  • Ways to setup your desk furniture to reduce load on your back and hips
  • Chair settings to look for that can help your back

Join Kym for 5 days of targeted Desk Exercises in May in the ‘Be Fit 2 Sit’ FREE Challenge, which you can do HERE

https://www.facebook.com/groups/befit2sitchallenge

Episode 14 Bad posture? Here's Help

Be Fit 2 Sit Podcast Ep#5 The BEST Movement Break for YOU

Sprinkling mini movement breaks throughout your day is KEY to feeling and functioning your best at your desk, and beyond.

But finding the MOTIVATION to MOVE can be difficult…
Until you find your Motivating factor!

The REASON that gets you going!

In Episode #5 of ‘Be Fit 2 Sit’ Podcast Physio Kym Siddons discusses many different reasons that might motivate you to move so you start living your best life!

They include

  • Boosting your energy levels
  • reducing stiffness and soreness
  • improving posture and flexibility
  • increasing your metabolic rate towards losing weight
  • reducing tension and stress

Take a listen and be inspired to work out YOUR most motivating factor to move, along with really practical ideas and examples of movement breaks that address each one of those goals.

For more resoures and info head to www.kymsiddonsphysio.com.au/home

Be Fit 2 Sit Ep#4 Holiday Device Advice for the Family

Frustrated with your kids’ use of devices, screens and gaming during the holidays?

Technology- phones, tablets, computer games, TV, consoles and everything in between- can be so much fun and something kids look forward spending more time on during the holidays…

But when is enough enough?

When does the balance tip from fun to frustration, even tempers and tantrums for kids and their parents?

And at what point do health risks become a concern?

In Episode #4 of the Be Fit 2 Sit Podcast, physio Kym Siddons chats candidly, with ‘no judgement’ about the challenges of increased technology use during the holidays, by kids and adults alike.

In doing so she points out some unhealthy side-effects of screentime or device use, along with ideas for facilitating healthy and harmonious use in your home!

Kym chats about

  • What happens to the brain with screen exposure over time
  • blue light emission
  • posture using devices
  • when to take breaks
  • what sort of breaks to take
  • where to use screens during holidays
  • setting a good example

We hope to help you and your family be more aware and informed so you can kickoff discussions about ‘tech boundaries’ that might suit your family life and values.

It’s less about ‘Right and Wrong’ and more about wise use of the technology that’s available to us.

Is 'Sit up Straight' good posture advice?

Be Fit 2 Sit Podcast Ep #3 Is ‘Sit up Straight’ good posture advice?

Ever been told to ‘Sit up Straight’?

We may have even told others, especially our kids hunched over their desks or slouching on the couch to ‘Sit up Straight!’.

 

In Episode number 3 of the ‘Be Fit 2 Sit’ Podcast, I share the most recent posture advice… and it doesn’t really promote the notion of ‘sitting up straight’.

 

There are good reasons why this is the case, which I dive deeper into during this episode.

 

Most importantly, I help you understand what you should do to facilitate a healthy, confident and strain-free posture- and tell others to do- instead!

 

When I ask people about their posture concerns, their desk-setups, the strain they feel on their bodies and so on, sooooo many people tell me ‘I always try to sit up straight’.

 

They don’t understand how it can be that they still feel so much strain in their back, or neck or shoulders.

 

In this episode I ask the question ‘Is “Sit up Straight” good posture advice?

 

Our trend to sit more in recent decades has led to a lot more research into the area of our posture and overall health while we sit.

 

Now that we’re sitting far more than we used to, our 1980’s office furniture, that was fixed so the backrest was upright, at 90degrees isn’t really a reflection of what we need in 2021 and beyond.

 

We now know that best postures are mobile postures…

yet ‘Sitting up Straight” really locks us into the mindset of a static posture.

 

Instead, it’s better that we give our back, neck and shoulder muscles a bit more support when we need it, by leaning back on a slightly reclined backrest.

 

We may also have (or work towards procuring) a chair that allows our backrest to ‘unlock’ so we can gently rock it back and forth.

 

Then, add in getting up from our chair and standing or moving more often.

 

Take a listen and let me know if you have any more questions about your posture!

I’d love you to subscribe so you don’t miss new episodes and leave a review!

 

Access my FREE ‘Best Desk Exercises’ HERE

 

‘Be Fit 2 Sit’ Episode #2 Health Risks of Sitting & how to Avoid them

Welcome to Episode #2 of the Be Fit 2 Sit podcast!

I’m your host, Physio Kym Siddons and in this episode I talk about some of the Health Risks of sitting a lot and how we can avoid them.

 

Globally, we are gradually spending more time sitting- statistics suggest up to 12 hours a day for many of us, and rising!

 

This amount of sitting rose again during periods of isolation and restriction during the Covid-19 pandemic, so that we became even more ‘sedentary’.

 

Many of us even saw the result of this, as our levels of ’incidental exercise’ significantly decreased and we noticed things like weight gain.

 

In fact, PHYSICAL INACTIVITY is now reported to be the 4th highest risk factor for early death (morbidity) and the HIGHEST PREVENTABLE RISK FACTOR for death.

Yet, the onset of many chronic health conditions, such as diabetes, heart disease, lung and kidney diseases, along with obesity can be delayed or avoided with greater levels of activity.

 

If you sit for more than a few hours a day- for work or learning, commuting or even in your ‘downtime’- listen up because there’s some simple things you can do to avoid serious health risks!

 

I also share the results of a long term study of workers in the USA who sit longer than 6hours a day, compared to those who don’t- the outcome may shock you!

 

Many of these serious side effects are caused by the simple fact that sitting causes our metabolism to slow right down.

 

Research being conducted in recent years by Professor Alan Hedge suggests that after an hour of sitting, our metabolic rate has seriously declined.

 

This leads to us feeling our energy levels drop, as we notice feeling lethargic and our brain not functioning as well as it should. Our circulation and other bodily functions also slow down.

 

We also often feel the effect of strain and pain in our musculoskeletal system, as our ‘postural muscles’ that hold us up against gravity, tire.

Our ligaments are then under increasing tension and our joints tend to stiffen.

 

The result can leave us feeling increasingly stiff, sore and sluggish the longer we sit without moving.

 

The GOOD NEWS is- there are simple steps you can take to avoid the pitfalls of Sitting!

 

Just a couple of minutes of movement, at least every hour- or even better- every half hour can reduce your risk and have you feeling happier and healthier as quick as a flash!

 

In fact, Professor Alan Hedge recommends working in approximately half hour cycles throughout your working / or learning day to keep your metabolism humming at its best.

This half hour cycle ideally consists of 20mins sitting (for focussed work), 8 minutes of standing, followed by two minutes of moving.

 

Spending too long in any one position or posture isn’t ideal for desk-bound workers or learners.

 

I discuss how this may not seem easy at first, but I make some practical suggestions in this episode.

I also encourage you to at least aim to move more often than the amount you’re currently moving (throughout your periods of sitting) and reap the rewards!

 

Moving a little bit, more often, is also the cheapest and simplest way to improve your health and reduce load on your body, by far!

 

So I challenge you to give moving a few minutes, every half hour, a try and see how much more energised you feel! 

 

Your muscles will also thankyou!

 

If you’d like to access my FREE video walking you through the BEST EXERCISES you can do AT YOUR DESK- to reduce drain, strain and pain- head to my website

www.kymsiddonsphysio.com.au

 

I’d really appreciate you subscribing to and reviewing the ‘Be Fit 2 Sit’ podcast.

https://kymsiddonsphysio.com.au/exercise-ergonomics-posture-and-self-care-strategies/

 

I’d love to hear your thoughts!

Reach out with any questions of comments to kym@kymsiddonsphysio.com.au

 

Share the ‘Be Fit 2 Sit’ message with others to help more workers & students feel & function their best at their desk. 

Be Fit 2 Sit Episode #1 Why Be Fit 2 Sit?

Welcome to the ‘Be Fit 2 Sit’ Podcast!
I’m your host, Physiotherapist Kym Siddons and I hope to equip and encourage you as we talk about healthy exercise, ergonomics, posture and practical self-care strategies to help you feel and function your best at your desk- and beyond!

If you’re a student, parent or teacher; a worker or a leader who spends a fair bit of time at your desk, or using screens, then this podcast is for you!

In this first episode, I share the heart behind the ‘Be Fit 2 Sit’ podcast and why I want to start a converstation to help millions of students and workers ditch the drain, strain and pain of sitting at a desk.

I also share how listening will help you
– feel more energised
– with posture tips to take strain off your body
– with healthy ergonomics to setup your desk for success
– with targeted stretches and exercises to relieve strain and pain
– develop healthy habits to offset the side effects of sitting

We start a conversation about developing ‘Physical resilience’ so we can improve our confidence and capability, along with a healthier mind and body.

If you’d like to access my 4 best desk exercises to kickstart you feeling awesome at your desk, go to www.kymsiddonsphysio.com.au and follow the prompts to download the free video.

Thanks for joining me for ‘The Be Sit 2 Sit’ Podcast!
For more resources that will help you, your colleagues and your family members ‘Be Fit 2 Sit’ head over to my website kymsiddonsphysio.com.au.

I have a Free Video showing you the 4 best exercises and stretches you can do to feel and function your best at your desk- and beyond- PLUS options for you to access me for student and worker wellbeing workshops and programs tailored to suit you or your community’s needs. Here’s to your health and happiness!

Setup for success at your desk in 2021 with posture, exercise & ergonomics tips!

Here’s to a fabulous year in 2021!

To make sure it’s a happy, healthy and successful year for you, your family and your community, there’s a few simple things you can do to get setup for success at your desk this year…

Having some great exercises, ergonomic tips, posture hacks and healthy screen / device habits up your sleeve will help you get 2021 off to a great start.

‘Success’ in terms of how you feel at your desk might mean

  • More energy throughout your day
  • Less stress or tension in your mind and body
  • Better productivity and workflow
  • More confidence and great posture
  • Healthier habits using your devices (phones, tablets etc)
  • Greater strength and endurance in your muscles
  • Less strain on your joints and muscles sitting at your desk
  • Achieving your health goals (have you set some for yourself yet?)

Whatever success looks like for you this year, taking a little time to organise your body and your desk- or wherever and whatever your typical workstation might be- will pay off in bucketloads!

Read more

Holiday Device Advice #2 Screentime: Why, when & how to take a break

Using our devices, or sitting on screens for work and play can be such a #timesuck 😳

Before long, we’ve often been stuck there for ages, sometimes hours, without thinking about giving our brains and bodies a little break.

While it can be hard to drag ourselves away from our screens, there’s a few REALLY GOOD reasons WHY it’s super important…

So in this quick video, I share about WHY, WHEN & HOW we can quickly and easily MOVE a little 🕺💃

Moving, even just a little, is the BEST type of break to have from your screen!

… to AVOID the negative side effects of using our devices! 🥳

Holiday Device Advice 

Holiday Device Advice- Screen time Boundaries

Holiday Device Advice, for parents & students 🤩
As school holidays begin, our kids/ teens are all looking forward to chilling out…
And possibly spending a fair bit of time in front of screens. 📱🖥
This video shares some insights into WHY and HOW we might help facilitate healthier habits around screen time 😃
… to avoid the inevitable drama that’s associated with taking a break from screens.

Screentime advice- setting boundaries for healthy device use

This is the first in a mini-series I’m creating to help students and parents develop healthy habits using screens and electronic devices…

Tune in for more ‘device advice’ to come ☺️
If your school community of family would like a more complete approach to healthy device use, please email me, I’d love to share how I might help support you.

Healthy Ipad & Laptop advice for students

Healthy Ipad & Laptop advice for students

When your students use electronic devices, their risk of back and neck pain dramatically increases… UNLESS

They are equipped and empowered with the right ergonomic, exercise and posture advice to develop healthy habits!

In fact, increased computer use has been shown to be related to increased incidence of neck and shoulder pain and poor postures in adolescents*

This breaks my heart, because so many of these issues are easily preventable when students are empowered with the right exercises, ergonomic and posture advice.

The GOOD NEWS!

Read more