A year of sitting on our butts at makeshift desks has also led to an epidemic of “pandemic posture,” as we slouch in front of screens parked in dining room chairs that have chiropractors the world over screaming. When you round your shoulders and your head falls forward, you overwork the muscles in your neck, which can lead to painful spasms, tension headaches, and pinched nerves, says Gbolahan Okubadejo, M.D., a spinal and orthopedic surgeon in New York City. “Pandemic posture can also put excessive pressure on the spine, which causes nerve damage, strained muscles, and weakness in the lower back,” he adds.
The list goes on: Poor posture puts pressure on your hips, causing stiffness and that sudden “Did I just age 30 years?” pain. It can cause excessive pressure on your back muscles. “A hunched back can also cause poor circulation; this affects oxygen supply and can lead to blood clots and high blood pressure,” Okubadejo says. “The long-term effects of pandemic posture include, but are not limited to, arthritis, circulation issues, temporomandibular joint syndrome, fatigue, headaches, and mild to moderate depression.”
That last part is particularly concerning. There is a powerful and well-documented connection between the mind and body. That can be a powerful wellness tool—or it can kind of screw you. “Loneliness and social isolation put us at risk for premature death, rivaling smoking in its negative contribution to our overall health,” says Jordan. “While it seems obvious that loneliness increases anxiety, depression, and suicide, it has also been associated with more heart disease, more hospitalizations, and death.”
How to unf*ck your body
Yeah, okay so your body is kind of screwed right now. But the very important good news: Even though it feels like we’ve aged 40 years since last March, a year of sedentary solitude likely isn’t enough to do permanent damage, according to the experts.
“Our bodies have muscle memory,” Okubadejo says. “The younger you are, the faster your body can rebound with the proper posture, exercise, and overall healthy lifestyle.”
The solutions aren’t complicated—just as becoming sedentary caused all these problems, getting more movement into your life will help turn back the clock.
1. Literally, just stand up.
This is truly the easiest thing you can do to start prepping your creaky body to reenter the world. “When you're sitting, your weight is supported, but when you stand, you have to support your weight,” explains Piña. “Just by standing, you're already burning more calories and adding to your movement.” Simple. Take your next Zoom standing, or finally get that standing desk.
2. Obsess over your steps.
“Walking is cheap and walking is a good exercise,” says Piña. The latest research suggests getting 7,500 steps per day can lower your risk of mortality—but chances are you’ve been getting a lot less than that over the past year. That's okay. “If you do a thousand steps one day, then the next day, try to do 1,200 or 1,300,” says Piña. “We know that augmentation ends up giving you a better health status.”
