Sitting for long periods, whether at a desk, in meetings or travelling, can leave you feeling stiff and uncomfortable. When you use a wheelchair, regular position changes and pressure relief are especially important for your comfort and your skin. A few simple habits throughout the day can help you stay comfortable for longer.

Why position changes matter

When you sit in one position for a long time, pressure builds up on the areas that take your weight, especially your sitting bones, tailbone and the backs of your thighs. Over time, this can affect comfort, and for some people it can affect the skin.

Changing position regularly spreads that pressure around and helps blood flow to the skin. It also helps your muscles and joints feel less stiff, especially in your back, hips and shoulders.

If you have reduced feeling in some areas, you may not notice pressure building up, which makes regular position changes even more important.

Ways to relieve pressure

There are different ways to shift your weight, and the best options depend on your strength, balance and chair. Some common approaches:

• Leaning forward. Lean your chest towards your knees, supporting yourself on your thighs or a table, to lift weight off your sitting bones.
• Leaning side to side. Lean to one side, resting your arm on the armrest or something steady for support, then swap. 
• Tilting. If your chair has tilt or recline, using it regularly can shift pressure from your sitting bones to your back.
• Lifting. Some people lift their body weight with their arms. This puts a lot of load through the shoulders, so leaning or tilting is often a kinder option for regular use.

Holding each pressure relief position for long enough to let the skin recover, rather than a quick shift, tends to help most. If you have been given a pressure relief routine by your healthcare team, keep following that.

How often

Many people find it helpful to build pressure relief into their day at regular intervals, rather than waiting until they feel uncomfortable. Linking it to things you already do, like the end of a meeting, sending an email or finishing a phone call, can help it become a habit.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause and shift position during focused work.

Your cushion and seating

A cushion that suits you makes a big difference to comfort and pressure. Some things to check:

• Your cushion is the right way round and in good condition.
• It is the right type for you, as different cushions spread pressure in different ways.
• If it uses air or gel, it is checked regularly, as these can change over time.

If your cushion feels less comfortable than it used to, or your needs have changed, your wheelchair team or occupational therapist can help review it.

Moving to ease stiffness

Gentle movement helps your body feel less stiff through the day. Something to try a few times a day:

• Roll your shoulders backwards five times.
• Sit tall, cross your arms over your chest and slowly turn to each side, as far as is comfortable.
• Slowly turn your head to look over each shoulder.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.

If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace.

Getting out of your chair

If it is possible for you, spending some time out of your chair during the day, like lying down for a short rest, or transferring to a different seat, can give your skin and body a change of position.

Looking after your skin

Checking your skin regularly, especially over your sitting bones, tailbone and hips, helps you spot early signs of pressure. Using a mirror, or asking someone you trust to help, can make this easier. Keeping your skin clean and dry, and drinking enough water throughout the day, can help too.

When to get it checked

If you notice an area of skin that stays red or darker after you have relieved the pressure, or feels hot, hard or broken, it is worth speaking to your healthcare team promptly.

Your VIDA pain check-in can help you notice whether regular position changes are making you more comfortable.

What to take away

• Regular position changes spread pressure and ease stiffness.
• Leaning forward, leaning to the side and tilting are common ways to relieve pressure.
• Build pressure relief into your day by linking it to regular tasks.
• Check your cushion and skin regularly.
• Keep gently moving through the day to ease stiffness.

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