In a time when stress levels are high and life moves fast, taking control of our daily habits is more important than ever. The small things we do every day can either add to the tension or help us feel more grounded in our bodies. As physical therapists, we know that making simple changes to how we sit, move, and care for ourselves can reduce stress, prevent pain, and help us feel better overall. Here are some clever, lesser-known tips to help you manage stress, avoid discomfort, and take control of your well-being—one habit at a time.
The Do’s: Habits That Help Your Body Thrive
- Fidget, But Make It Functional: Fidgeting gets a bad rap, but active fidgeting can help prevent stiffness. Try bouncing on a ball, seated or standing heel raises, or weight shifts/rocking while on your computer or during phone calls. It’ll get your blood flowing and prevent the all-too-common “I’ve been sitting too long” feeling.
- Get Cozy with a Foam Roller: Not just for athletes, foam rolling can be a game-changer for anyone. Roll out your quads, IT bands, and even your upper back to release tension, improve circulation, and reduce tightness—especially if you sit a lot. Just a few minutes a day can transform your muscle recovery.
- Keep Your Core Engaged: Whether you’re walking, standing, sitting, keeping your core engaged helps support your spine and prevent back pain. Think of it as gently tightening your lower abs (about 20% of your maximum strength). It takes a little practice, but strengthening your core and remembering to engage it throughout the day can help with posture, balance, and even performance during exercise.
The Don’ts: Habits That Harm Your Body (Without You Even Knowing!)
- Don’t Carry Your Bag Like a Sidekick: We all have that favorite shoulder to sling our bag over, but carrying your bag on one shoulder is a recipe for imbalance and back pain. Switch things up by wearing your bag across your body, or—better yet—consider a backpack that evenly distributes the weight.
- Avoid the “Desk Slump” at All Costs: Everyone talks about sitting, but here’s the real game-changer: Don’t let your elbows rest on the desk while typing. This habit leads to slouching, shoulder strain, and tight forearms. Instead, adjust your chair’s armrests so that you can rest your elbows at a relaxed 90-degree angle to protect your shoulders.
- “Tech Neck” Is Real—Don’t Let Your Phone Rule You: We all know staring at screens is bad, but here’s the twist: looking down at your phone for extended periods doesn’t just strain your neck—it actually impacts your shoulder function too. Try holding your phone at eye level and take phone breaks by doing a shoulder roll or neck stretch every few minutes.
Small Changes, Big Impact
It’s the little tweaks that add up. Next time you sit down, reach up, or lift something, remember: these subtle shifts can protect your body for the long haul. Want to learn more? Call today to talk to one of our physical therapists or email your questions to [email protected], and let’s make healthy habits stick!
