Our ancestors were gallivanting across the savannah, spearing dinner, dodging predators, and walking an average of 10 miles a day without logging it on LinkedIn. Fast forward a few thousand years and we now get sore necks from squinting at spreadsheets and consider walking to the fridge a cardio session. Mother Nature and Evolution must be confused to say the least…
But here’s the uncomfortable truth: sedentary living is turning our strong, mobile, hunter-gatherer bodies into something that resembles a white bap: soft, folded, and strangely squishible …
When we spend most of our waking hours sitting (or in what some now call “the digital foetal position”), our bodies adapt, not in a good way. Muscles shorten, joints tighten, and posture droops like a disappointed child being told it’s nice for homework.
Take the psoas muscle we spoke about in a recent post, that long, deep-seated hip flexor that connects your lower spine to your femur. It’s crucial for walking, posture, and not looking like you’ve just emerged from a long-haul flight after sitting on your wallet for 12 hours.
Neglect your psoas, and you may experience:
-
Lower back pain (the classic desk job bonus)
-
Hip tightness (like rusty hinges)
-
Digestive sluggishness (because it wraps around all the interesting plumbing)
-
A walk that screams “middle-aged shuffle” instead of “sprightly strut”
Prolonged sitting has been linked to:
-
Heart disease
-
Type 2 diabetes
-
Decreased bone density
-
Poor circulation
-
Mood dips (because even your brain gets bored when your glutes are asleep)
But before you spiral into guilt and bin your sofa, there’s good news. You don’t need to run a marathon or sign up for goat yoga. With a few simple exercises at home, you can keep your psoas (and other muscles) limber, strong, and ready for anything, including spontaneous dance-offs in the kitchen (my go to moments when cooking…).
There are a number of YT videos that can help you with this but please remember that if you have any medical condition, please consult your GP or physio before doing anything that could exacerbate matters. Unexpected pain that can’t be related to something you’ve done (eg in sport) should always be investigated. Even something you think may be a twist could be related to an issue with tendons which may need rest before you try to exercise it !
Suggested simple exercises you could try at home:
-
Leg Swings (Front to Back):
Hold onto a doorframe, swing one leg forward and back like you’re kicking regrets behind you. 15-20 swings each leg. Great for loosening hips and gently stretching the psoas. -
Low Lunge (a.k.a. Couch Stretch):
Step one foot forward into a lunge, drop the back knee, and lift your chest. To level up: place your back foot on a sofa. Hold 30 seconds per side. use a prop if needed to stop yourself falling over.
-
Bridge Pose:
Lie on your back, knees bent, feet flat. Lift your hips upwards and squeeze your glutes. Hold for 10 seconds. Repeat x10.
-
Pelvic Tilts:
While lying down, gently arch and flatten your lower back. This isn’t as thrilling as a spin class, but it works wonders on the lumbar spine. Never push further than you feel comfortable.
-
Standing Desk or Floor Time:
Set a timer every hour. Stand, march in place, do a squat, or lie on the floor and try some of the above. Your body needs movement. Even a little goes a long way, so do some stetches while you’re waiting for the kettle to boil.
We may no longer be chasing antelope or escaping saber-toothed tigers, but your body still expects the odd challenge. Sitting is fine, in moderation. Like cake. Or texting ex-boyfriends at midnight. But let’s not make it your dominant life posture. By regularly showing some TLC to the psoas and other neglected bits, you can keep ageing muscles supple, posture upright , and your inner hunter-gatherer box ticked.
If you’re interested in finding out more, message us and we can signpost you to some PTs with the right skills to assess your issues and help.
Photo by Monis Yousafzai
