Sittin’ & Lower Back Pain
How to Combat Sitting, Slouching & Low Back Pain
BACK PAIN IS OFTEN THE RESULT OF SITTING FOR HOURS ON END.
The average American worker sits for 10 hours a day. Sitting too long, especially in one position, causes our muscles to fatigue and “turn off.” Our posture often turns to slouching placing our lower back into excessive flexion (meaning rounded forward as opposed to neutral). When we place our spine in a prolonged flexed position, we place undue stress on the muscles and ligaments that support our spinal column.
WHAT’S THE PROBLEM?
Slouching leads to shortened and weak abdominal core muscles. Our hip flexor muscles which attach to the front side of our lumbar vertebral bodies and cross down the front of our hips become short and weak, potentially leading to an altered pelvic position. This lower back slouch can cause inflammation and anterior compression of the intervertebral discs (the cushion between your spinal bones), resulting in pain, inflammation and the potential to compress spinal nerves.
STRETCH IT OUT…
To combat sitting in a flexed position for hours on end and the slouch posture I recommend standing up and stretching it out once an hour with this stretch. As you rise from your chair stand up and place your hands on your low back, gently pushing your hips and low back forward. To increase the intensity of the stretch look up at the ceiling while you arch your back promoting extension. Don’t hold the stretch for more than a moment, but repeat this motion 10 times sequentially every hour to ease low back pain and combat poor sitting posture.
ROLL IT OUT…
A tennis or lacrosse ball can be your best friend and works as the perfect self myofascial muscle release tool. Place the ball between your lower back and chair (or wall). Using your body weight, lean into the ball to massage your lower back muscles. Try to avoid bony areas staying in the bellies of your muscles. If you find a sore spot, hold your pressure there until the discomfort dissipates, this should feel similar to a deep tissue muscle massage. Feel free to use this ball as often as you like. Best of all, tennis balls are small and affordable tools that you can keep at your desk, in your car door or throw in your bag to accompany you on the go.