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9-5 Killing Your Back? 5 Work Friendly Ideas To Strengthen Your Back Muscles

According to the American Chiropractic Association, more than 30 million Americans suffer from chronic back pain. While back problems are often blamed on poor-quality mattresses, excess body weight and a lack of exercise, these are not the main causes. In most cases, people develop back problems because they spend their days hunched over in front of a desk. This is one of the worst things you can do to your back. Fortunately, there are simple ways to remedy the problem.

Sit Up Straight

Sitting in a way that throws your spine out of alignment is the easiest way to cause injury to it. This results in inflammation of the discs, pinches the spinal nerves and allows the supporting muscles to become weak and atrophied. One of the best things you can do to prevent or fix this problem is sitting up straight. Over time, you back’s supporting muscles will become stronger and more resistant to injury.

Stretches

Every hour or so, stand up from your chair and do some small exercises that stretch your back muscles, like twisting and bending. When you sit for too long, these muscles tend to cramp up and become inflamed, which makes them feel tight and painful.

Use Support

If you’re already suffering from back problems, a quality back support can be a great investment. Choose one that is ergonomically designed and possesses a level of firmness you’re comfortable with. This will help keep your spine aligned and make it easier to sit up properly.

Get a Better Chair

The structure of your chair is everything. If the seat is too big, the back is slightly too low or too high, or if it’s just shaped wrong, it will make you uncomfortable enough to sit improperly. In some cases, it may even cause your back pain on its own. A good, comfortable chair is essential, even if you have to spend a little more on one. There are many chairs for back pain you can choose from, so take your time and find the one that works best for you.

Diaphragmatic Breathing

When you’re sitting down, it’s important to make a conscious effort to breathe correctly. It’s easy to think that there’s no wrong way to do something so basic and essential, but there really is. Many people tend to breathe from their chest, which not only keeps them from getting adequate oxygen but also increases the risk of back pain. Instead, you should breathe from your diaphragm, which should feel like you’re breathing from your belly. This makes it easier to keep your back straight while also helping to strengthen the core muscles of your back and abdomen.

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