Finding ways to avoid back pain should take a high priority in our daily lives.
Today, more people than ever are sitting at their desks for hours at a time, and then unwind at home for hours in front of the tv. We can all be guilty of it.
First you may notice some tightness, discomfort and back pain after sitting all day. This sedentary lifestyle not only impacts the health of your spine, but heart disease, obesity and diabetes can all be linked to sitting too much.
So what can be done when your job requires you to sit at a desk?
A good sitting posture is the first thing to consider.
If you are required to do prolonged sitting especially in the workplace it is best to sit with a back support such as a rolled up towel in the curve of the back.
When sitting, your legs should not be crossed and your feet should be flat on the floor.
Ideally sit on your sit bones, with your head resting centrally on your shoulders. Keep your hips and knees at a right angle.
If you are required to do prolonged standing it is best to stand with your shoulders straight, chest forward, and head up with your hips tucked under your torso so your weight is balanced evenly on both legs.
A simple trick is to keep a post-it note in a place you will see it regularly (on your computer for eg.). This is a great way to remind yourself to incorporate these actions for a few minutes morning and afternoon until you are doing it naturally most of the time.
Prolonged sitting or standing can cause stress to your knees, ankles, hips, and spine. This increased mechanical stress may cause back and neck pain which will come in the form of discomfort from restricted joints. Restricted movement in the spinal bone segments also known as subluxation or joint dysfunction. Dysfunctions can cause poor joint motion, which results in a possible decreased nerve flow to the organ, tissues, and cells of the body.
A healthy spine from proper exercise and chiropractic care is essential to help prevent discomfort and pain.
Here are things you can start doing today to help avoid back pain:
1. Stand at your desk when possible
2. Take the stairs instead of the elevator
3. Stand up at least every hour to get a drink of water
4. Make sure you are getting at least 30 minutes of cardiovascular exercise every day
5. Go for a walk during your lunch break
6. Set a timer every 20 minutes so you can remember to check your posture
7. We also recommend doing regular stretches throughout the day at your desk to keep your muscles loose and active.
Click on this link to watch my video to see me do some simple desk exercises to help prevent back pain.
If you suffer from recurring back pain, please get in touch, we may be able to help. Call the office on 021 487 8465 or click the ‘Book an Appointment’ link on this page.