Did you know, most people spend about 7.7 hours per day sitting?! This sedentary lifestyle, while often necessary, can lead to various health issues, including lower back pain, and often an indicator that we are doing too much (of not the right things for our body!).
Lower back pain is a widespread issue, affecting a large portion of the adult population at some point in their lives. The World Health Organization (WHO) reported that in 2020, 619 million people globally were impacted by lower back pain. This number is expected to rise to 843 million by 2050. It's the leading cause of disability worldwide, affecting people across all genders and ages. This kind of chronic pain is not just a physical ailment, it's often linked to mental health issues like anxiety, depression, and sleep disturbances.
The Centers for Disease Control and Prevention (CDC) has highlighted the risks associated with a sedentary lifestyle, including an increased likelihood of chronic diseases like heart disease, cancer, and Type 2 diabetes. Those who sit less often report fewer chronic diseases, improved mood and sleep quality, and better overall functioning.
Pain is a complex experience, with no specific area in the brain dedicated to its processing. It's influenced by various factors, including mood and individual pain tolerance.
So, what can we do to prevent this?!
Simple Strategies to Mitigate the Effects of Prolonged Sitting!
Despite the inevitable need to sit during daily activities, there are practical and low-cost ways to alleviate stiffness and lower back pain:
1. Stay Active: Counteract the effects of sitting by engaging in moderate-intensity exercise weekly. This could include yoga, gardening, water aerobics, or dancing. Even 10 minutes of movement can make a significant difference!
2. Strengthen Your Core: A strong core supports your spine, reducing stress on your back.
3. Incorporate Movement Breaks: Continuous sitting for even two hours can cause immediate adverse effects. Taking breaks every 30 minutes for stretching or walking can prevent these issues.
4. Engage in Micromovements: If regular breaks aren't feasible, small movements like chair press-ups can help. These movements relieve pressure and soreness.
5. Optimize Your Chair and Desk Setup: Ensure your chair supports your back comfortably, with your feet flat on the ground and knees aligned or slightly lower than your hips. The monitor should be at eye level to reduce strain. Try a standing desk too, they are a life changer for so many people.
6. Be Mindful of Your Sitting Habits: Periodically check your posture while seated! Sometimes that slouch happens so sneakily!
3 “DESKERCISES” to do during your movement breaks:
1. Seated Spinal Twist:
- Sit up straight in your chair
- Place right hand on back of the chair and your left hand on your right knee
- Gently twist your torso to the right, looking over your right shoulder
- Hold for 15-30 seconds, feeling the stretch in your spine
- Return to the center and repeat on the other side
2. Pelvic Tilts:
- Sit at the edge of your chair with your feet flat on the floor
- Keep your back straight and hands on your hips
- Gently arch your lower back and tilt your pelvis forward, then tuck your pelvis under and round your lower back
- Move back and forth slowly, engaging your core muscles
- Do this for about 1 minute
3. Seated Figure-Four Stretch:
- Sit with your feet flat on the ground
- Place your right ankle on your left knee, forming a figure-four shape
- Gently lean forward from your hips, keeping your back straight
- You should feel a stretch in your right glute and lower back
- Hold for 20-30 seconds and then switch to the other side
Want a more individualized strategy for improving your lower back pain?! We’ve got you covered: BOOK A FREE CONSULTATION HERE!
OR
Try one of our mobility workouts, shoulders, spine & hips HERE
Remember, pain does not necessarily mean you are broken, but it is an important indicator that should not be overlooked. <3 How many of you agree??
