Uncross Your Legs and Rescue Me from Back Pain

“Uncross your legs and rescue me from back pain”

The average office worker sits for 6 hours a day.  That’s 65 days of straight sitting a year!  It’s no wonder back pain is the number one reason for employees to miss work.  Sitting shortens the hip flexors which attach to the front of the lumbar spine.  Continuous hours of sitting makes these muscles believe that this shortened state and where they then hold the body is fine.

But when you stand up, those muscles are still pulling the pelvis forward and down. This means the back muscles are trying their best to hold the verterbrae in place.  Eventually some muscles get a little tired and go into spasm.  Hence your back hurts.

The best way to prevent or manage back pain is to stretch, strengthen and circulate.

First stretch out the hip flexors by starting in a staggered stance with back foot turned inward and heel pressed to the ground.  By squeezing the backside to press the hips forward, you will release the hip flexors and the pulling on the spine.

Next strengthen the backside.  Simple pelvic tilts or bridging on the floor will help lift your bottom line.  This helps stabilize the pulling the of the hip flexors and keep your sacrum, the base of your spine, level.

Lastly, whether you are a baby boomer actively aging or a twenty-thirty something avid runner, it’s important to increase circulation to the muscles and surrounding tissues with self massage, acupuncture, foam rolling or even warm water.  Simply stretching is not enough.

Last tip for better spine health. When seated for long hours, keep both feet on the ground or the non-dominant leg up on a box or phone book.  This will allow the base of the spine and pelvis to be level, not tilted, keeping the spine stacked neatly and pain-free.

Written By: Andrea Metcalf

Smiling Green Fitness Expert

Andrea on twitter @andreametcalf

Image Credits:

http://www.footmechanicspodiatry.co.nz/problems/lower-back-pain/

http://www.netbunch.com/blog/pain-treatment.html