Do you have a sedentary job where you sit for 8-10 hours a day? Are you developing lower back pain? You might have the sitting disease. Don’t worry, you’re not alone – most Americans with sedentary jobs experience back strain and tension. Sitting for long periods of time puts pressure on the lower back and tailbone, causing soreness and pain. Your 8 hour sitting marathon is not helping toward back pain relief. 

Don’t let your job ruin your fitness, follow these simple tips at work to help back pain relief:

  • Keep your feet flat on the floor and your back against your chair
    • Keep good posture, and don’t hunch over
  • Periodically get up and stretch
    • Take micro breaks, stand up and walk around the office 
  • Simply adjust your desk and chair
    • Your forearms should rest comfortably at a 90 degree angle on your desk
    • Your computer screen should be at eye level

Are you looking for more back pain relief? Try some of these fitness tips:

  • Strengthen your core
    • Focus on abdominal exercises to reduce strain on the lower back and improve posture 
  • Improve your flexibility 
    • Reduce the tension and tightness in your body
  • Relaxation Fitness Classes
    • Take a yoga or Pilates class to relax and stretch your back
  • Avoid strenuous activities until you have back pain relief 

Avoid the sitting disease and get up and move every hour at the office. Invest in a lumbar support cushion for your chair to help back pain relief. Frequently stretch or take a phone call while standing up. Don’t forget to get involved in a fitness activity outside of work, like yoga or running. The less tension you have on your back the better your back pain relief will be.  Don’t give into the sitting disease, get up and get moving.

 

PRO tip: join Shredz Fit Club for FREE workout videos so you can loosen up and build those under-used muscle groups!

by Alex Mosner

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