How To Protect Your Low Back: Incorporate More Movement into Your Day
If you spend a significant amount of time sitting at a desk or engaging in other sedentary activities throughout the day, it's important to prioritize movement to protect your low back.
Lack of movement can cause your low back muscles to become stiff, weak, and prone to injury. Incorporating more movement into your day can help prevent low back pain and improve your overall health and wellbeing.
Here are some small changes you can make to your daily routine to make sure you keep moving throughout the day and protect your low back.
1. Take Frequent Breaks
One of the easiest ways to incorporate more movement into your day is to take frequent breaks from sitting or other sedentary activities. Every hour or so, take a five-minute break to stand up, stretch, and walk around. This will help improve circulation and flexibility in your low back, which can help prevent stiffness and pain.
2. Add Inconvenience To Your Office
When setting up your office try to place office supplies and equipment further than your arm’s reach. For example, if you print a lot of documents you can place the printer further away so you have to actually get up from the chair to get your files.
3. Use a Standing Desk
If you spend a lot of time working on a computer, consider using a standing desk. Standing while you work can help improve your posture and reduce the strain on your low back. It can also help increase circulation and burn more calories throughout the day. Just remember any posture sustained for too long is a bad posture so make sure to fidget often and sit down if you start feeling too tired.
4. Exercise Regularly
Regular exercise is essential for protecting your low back. Aim for at least 30 minutes of moderate-intensity exercise into your day, such as brisk walking, cycling, or swimming. Exercise can help strengthen your low back muscles, improve your posture, and increase circulation throughout your body. Pick an activity you enjoy as this will help you stick with it over time.
5. Establish a Mobility Routine
Mobility is an important component of protecting your low back. Incorporate stretches into your daily routine to help increase flexibility and reduce tension in your low back muscles. Try to stretch for at least five minutes each day, focusing on stretches that target your hamstrings, hips, and low back muscles.
6. Practice Good Posture
Poor posture is a common cause of low back pain. Make an effort to maintain good posture throughout the day, whether you're sitting, standing, or walking. Keep your shoulders back, your chest lifted, and your back straight. Avoid slouching or hunching forward, which can put strain on your low back muscles.
Incorporating more movement into your day is essential for protecting your low back. By taking frequent breaks, optimizing your office for movement, using a standing desk, having a consistent exercise and mobility routine and practicing good posture you can help prevent low back pain and improve your overall health and wellbeing. Remember to always listen to your body and consult with a healthcare professional if you experience any pain or discomfort.
Move Well, Move Often,
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