Excessive Sitting: Do you spend hours seated at your desk, or behind a steering wheel in the course of your workday?

Sitting is hard to avoid when so much work is sedentary. We commute to work in our cars to get to a desk cubicle, or the cab of a truck. Most of the population sits for at least eight hours a day. This could be taking a toll on your back and probably is, if you get no leisure exercise.  While the winner of a race may get a trophy, atrophy, or flaccid, weak, withered muscles and pain is what many of the rest of us get.

Get up and move around at least once every two hours to prevent adverse effects on your back. Take a walk about your office or a brisk stroll around the block on your break. If you drive a lot, stop every two hours. Stretch all your body muscles. If you spend many work hours on the phone, stand up—move a bit. Walk and talk. Time yourself on a scratch pad to get into the habit of monitoring your hours spent immobile. Avoid merely sitting for long periods. Stir your circulation - you’ll think more clearly too.

Injury: Do you practice lifting techniques?

Since most back injuries occur during an attempt to move a large or heavy object, it is very important to practice proper lifting techniques. They are probably posted in your workplace. The proper way to lift is to first bend your knees, grasp onto the object and then straighten your knees while keeping your back straight.

Lack of Back Strength: Do you have weak back muscles?

Weak, unconditioned muscles account for many an aching back. Too much sitting will do it.  If you don’t exercise regularly, whether in traditional workout sets at home, regular sports participation or other vigorous activities, then chances are that your back pain is a direct result of weak muscles.

Protect your back against debilitating pain by regularly strengthening your stabilizing back muscles.

You can strengthen these muscles with the following exercise right in your own home. The Superman Pose: Lie on your stomach on the floor, arms and legs stretched out in front, (like Superman flying through the air). Exhale as you lift your left leg up off the mat, as far as you can.  Repeat with right leg and left, increasing repetitions as comfortable.  For a more advanced pose, start on your hands and knees, rather than your stomach.

Poor Posture: Do you slouch?

Your mom was right when she told you, “Stop that slouching!” Poor posture is another classic reason why people suffer from back pain, but it’s never too late to take mom’s advice, barring spinal injury or other skeletal/organic damage.  

While sitting, keep your head and shoulders erect. Keep your feet on the ground, or floor, making sure your lower back is supported. Do not let your chair press into the backs of your knees.

Be aware of posture throughout the day to avoid slouching. If you continuously find yourself slouching, place a mirror at eye level while sitting properly.  Periodically check to see that you’re seated as recommended and thus aligned with the properly placed mirror.

Stiff Muscles: Do you stretch regularly?
Do you find it hard to touch your toes? Do your legs and lower back feel stiff and unmovable at the end of the day?  If you drop pocket change on the ground, will you bend over for less than a quarter? This is a pain in your pocketbook as well. Limbering up your tight muscles is a great way to relieve back pain.

Make it a habit to reach down toward your toes to stretch out your hamstrings. You should hold this position for at least 30 seconds. For another good stretch, sit on the floor with your legs straight out in front of you. Lean forward from your waist, keeping your back straight. Reach toward your toes. Exhale and then reach even further. Continue your reach forward  with greater flexibility as you progress. 

Alphonso Allen CFT. ISSA is the owner of Cre8yurbody Personal Training Studio in Temecula. To get the complete report on home remedies that apply for back relief, go to www.temeculapersonaltrainers.com and download my FREE Report “How To Overcome Back Pain.” Schedule your consultation today.  Call for personal information:
951-699-7138 or complete the registration form online www.temeculapersonaltrainers.com