Too much sitting? Simple solutions to poor posture and back pain!
Rounded shoulder, low back pain, tension headaches? Prolonged sitting can make our spines very unhappy. Folks have been working from home more than ever lately, and with that comes more sitting at the computer and less walking.
What can we do to combat the necessary evil of prolonged sitting? Here are a couple of tips:
Take a walking break every hour. Get up, walk around- even a lap around the room will make a difference. We should never sit for more than 90 minute stretches.
When you feel slouchy, look straight ahead and squeeze your shoulder blades together for 60 seconds. Sitting while looking down brings our shoulders forward and rounds our upper back, so it's important to practice the reverse movement pattern as much as possible.
Strengthen your butt! Engaged glutes protect the lumbar spine, and reduce the risk of low back pain.
If you suffer from more chronic and/or painful back tension and postural issues, try adding these exercises to your daily routine.
Facedown Thumbs up
Helpful for someone with rounded shoulders and forward head position, this exercise is all about keeping your arm straight and lifting arms off the floor with control.
Table Top Supine Isometric Hold
Helpful for someone with low back pain or sciatic nerve pain, this exercise is all about pressing your belly button to the floor and engaging deeply in the core while pressing palms into the thighs.
Wall Slides
Helpful for someone with slouched posture or tight shoulders, this exercise requires keeping low back on the wall and activating the glutes while sliding hands up and down the wall slowly.
Seated Spinal Twist
Helpful for anyone with limited back mobility, this exercise requires an active core, tall posture, wide elbows and a slow twist side to side.
Remember- these exercises work best if done daily for 60 seconds each, so try to make them a regular part of your work day!
