Feeling restless and uncomfortable even though there is no obvious inflammation?
These three simple movements can quickly take the pressure off your prostate after long hours of sitting.
In the clinic, when a practitioner asks, “Does your work involve sitting for long periods?”, nine out of ten men with prostate-related concerns respond with a knowing smile and a nod.
Spending long hours in front of a computer means much of the body’s weight is concentrated through a relatively small area of the pelvis. Over time, the prostate and surrounding pelvic tissues remain compressed, overheated and relatively inactive.
That dull pressure in the perineum, frequent urination or inability to sit comfortably may not be caused by sudden inflammation. It may be the cumulative result of sitting for eight hours every day.
From a Chinese Medicine perspective, one of the main effects of prolonged sitting is that the movement of Qi and Blood becomes restricted in the lower body and pelvic region.
Relieving this pressure does not necessarily require intense exercise. The key is to create small opportunities for movement during the working day.
The following three movements require no special clothing and can be completed beside or even at your desk:
How to do it: Sit towards the front half of your chair with both feet flat on the floor. As you breathe in, gently tilt your pelvis forwards and slightly arch your lower back. As you breathe out, roll your pelvis backwards and gently tuck your tailbone.
Repetitions: Complete 10–15 slow cycles.
How it may help: This movement acts like a gentle massage for the pelvic area. It may release tension caused by remaining in one position and ease the feeling of pressure that develops after sitting for too long.
How to do it: Stand with your feet approximately shoulder-width apart. Slowly raise your heels and come up onto your toes. Hold for one second, then slowly lower your heels back to the floor.
Repetitions: Repeat 15–20 times.
How it may help: The calf muscles help pump blood back from the lower body. This movement activates the lower-leg muscle pump, supports circulation and may help reduce the sense of congestion and pressure around the pelvic area.
How to do it: Sit with your feet slightly wider than shoulder-width apart. Slowly rotate your upper body to the left and place your right hand on the back of the chair. Hold for three seconds, then repeat on the other side.
Repetitions: Complete eight rotations on each side.
How it may help: Gentle rotation stretches the groin and soft tissues around the pelvis, which may help ease local tightness, heat and discomfort.
Practitioner’s Reminder
For many prostate-related concerns, the turning point begins when the body starts moving more freely again.
People who sit for long periods should make these three movements part of their regular physical self-care, rather than waiting until pain or discomfort appears.
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