|Sign-up, its free!||Close [x]|
I read an interesting story recently about "stand-up desks". Never heard of them? They are becoming more popular in office settings for those who have low back challenges from sitting all day. Not a bad solution all in all, but not realistic for many if not most desk bound workers.
Why are people looking to get out of the chair as a solution to the nagging low back pain? Because it doesn’t really matter how great of a chair you have, sitting just isn’t good for you. Staying in the seated position day after day can actually cause structural changes in our bodies. The hip flexors remain in a shortened position when seated, and when this is repeated constantly, they become and remain tight. This tightness causes the pelvis to rotate forward, which in turn can cause impingement in the nerves in the lower back. This impingement can present in a number of ways, including low back pain and sciatica.
What’s the solution for this structural change? The (not so) simple answer is flexibility training, abdominal strengthening, and postural awareness. Specifically the hip flexors need to be lengthened with stretching, and tension reduced by manual techniques such as massage or with a foam roller. The abdominals may need to be strengthened in order to overcome the power of the hip flexors and to help control the pelvic tilt. Where does posture fit in? There is an optimal way to stand, with the pelvis positioned properly in order to allow the nerves to move freely.
I know from personal experience the huge difference this techniques can make, but it takes a lot of work. If you sit 8 hours a day, five minutes of stretching isn’t going to cut it. I perform flexibility training 5 or 6 days a week, with sessions ranging from 20 to 90 minutes. After having low back issues for over 10 years, I believe this is the number one reason I have stayed out of surgery. To me, the time spent is well worth it. I believe flexibility training is the most important and most overlooked aspect of not only physical preparation, but health in general. My clients can attest to the positive changes improved flexibility has made to their everyday activities.
If you are looking for a real world solution for your back pain, give me a call to set up a personalized flexibility plan for you. I look forward to hearing from you.
For more valuable articles and tips for living healthy, don't forget to sign up for Dean's free "Get Fit" newsletter at http://www.cr8health.com/
Dean is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainer Association.
|Community Topics||View more »|