Sitting for hours without taking a break can cause many physiological complications, the chief of which is postural damage. Improper posture can lead to several musculoskeletal issues such as neck pain, spinal misalignment (over time), back pain, shoulder pain, frequent headaches, and rib pain.
Depending on which side of the rib cage you put your weight on when hunched over your work desk, you will feel a dull pain that could very well radiate to different parts of your upper body. Rib pain due to sitting for prolonged hours is not an uncommon problem.
In light of this, we're going to talk about why sitting for extended periods can be dangerous for you, why you're feeling rib pain, and what to do about it.
Understanding the Correlation of Rib Pain and Prolonged Sitting
If you have the habit of sitting at your work desk, typing away for 6-7 hours (or more) without standing up or stretching your body, you will inevitably experience different types of postural discomfort and mild to excruciating pain. This includes pain in your ribs.
This is why it is important to fully comprehend the key elements that can cause you such pain and look for ways that cannot just help solve the problem but also help yo
u steer clear of any type of postural-related complications in the future.
Top Reasons for Rib Cage Pain That May Result From Sitting For Too Long
Bad or Consistently Declining Posture
Among the top causes of rib cage is, unsurprisingly, sitting for extended hours. It is difficult for anyone to maintain a good sitting posture for, say, 2-3 hours, let alone for 7-8 hours straight. You are bound to slouch and/or hunch over, bending your chest over your stomach – which is going to cause rib and neck pain over time.
In addition, sitting hunched is also going to cause an unnatural spinal curvature, which is going to distribute more of your body weight to other ligament and muscle groups, mainly around your rib cage. This is why it is important to use a standing desk that can help you alternate between sitting and standing to decompress your spine a
nd neck.
Bad Office Furniture
Sitting on an office chair that does not have any armrest, neck, or back support can further add fuel to the fire. With zero support on both sides of your torso, you will continuously put all your upper body weight onto your rib case, flaring either one or both sides of your rib cage. The solution to this problem is using ergonomic chairs that are designed with adequate neck and lumbar support mechanisms to keep your body relaxed and in its natural sitting position.
Living a Sedentary Lifestyle
A sedentary lifestyle coupled with extended sitting can be a deadly combination that can gradually deplete your postural wellness along with causing a slew of other acute and chronic diseases. You see, sitting for prolonged periods without standing up, walking, or stretching can put a lot of load on your muscles and joints, making them stiff and depriving them of adequate circulation.
This also applies to your rib cage, which is why you should stand up and move around as much as you can to increase your circulation. Another way to decompress and t
ake the load off your joints is to sit or lie down on a recliner chair with an adjustable footrest.
Some Easy Ways You Can Minimize and Gradually Eliminate Your Rib Pain
Focus on Correcting Your Posture
The most integral element of alleviating your rib pain is to focus on correcting your bad or worsening posture. You can do this in multiple ways. Start working using a standing desk, which can be adjusted to your height.
Alternate between sitting and standing for 30 minutes while taking a rest and stretching your joints and back. Also, invest in an office chair with ergonomic armrests and complete neck and lumbar support. This type of chair is going to help realign your spine in its natural position while decompressing your joints.
Ensure Your Workstation is Correctly Adjusted
Even if you don't have a standing design or an ergonomic chair, you can still adjust your existing office furniture for maximum wellness and productivity. Be sure to set your chair in a manner where when you sit, your feet are properly grounded on the floor.
Sit up straight without putting too much pressure on your shoulders and back. In addition, your work desk and chair must be positioned at the right height with your laptop or screen in line with your vision.
