We’ve all been there—that moment when you stand up after hours of sitting, only to feel a twinge in your lower back that makes you wince. With sitting playing a major role in our work and leisure lives, our spines are paying the price.
So, how can you counteract this? Well, as your Plano chiropractor, we have a few tips.
1. Roll It Out
Your feet play a crucial role in supporting your lower back. So, try this: Place a small object like a tennis ball or a rolled-up towel under your desk. Throughout the day, roll it back and forth with your feet.
Surprisingly, this simple action promotes blood circulation in your legs and engages your lower body muscles, indirectly supporting your lower back. It can also help alleviate tension in the arch of the foot (a win-win!).
2. Use Deep Breathing
Here’s a two-for-one deal targeting better posture and stress relief. Set a reminder every hour to take three deep, expansive breaths. As you inhale, imagine your spine lengthening and your chest opening. This not only helps reset your posture but also reduces tension in your back muscles. Plus, it’s a great excuse to take a mini mental break from work.
3. Set Reminders to Move
Turn good posture into a game. Every time you check your phone or glance at the clock, use it as a cue to check and correct your posture. Sit tall, pull your shoulders back, and engage your core. Keep a tally of how many times you “power up” throughout the day.
Alternatively, merely setting reminders on you calendar or phone can also do the trick.
4. Set Up An Ergonomic-Friendly Workspace
Transform your workspace into a back-friendly zone. Beyond just adjusting your chair, consider using a vertical mouse to reduce wrist strain, which can affect your arm and shoulder posture. Place your screen at eye level, perhaps using books or a stand to elevate it.
5. Cultivate a Mind-Body Connection
Last but not least, cultivate awareness of your body throughout the day. Set random alarms with labels like “How’s my back feeling?” or “Am I slouching?” This mindfulness practice helps you tune into your body’s needs and make adjustments before pain sets in.
By incorporating these techniques into your daily routine, you’re preventing back pain and investing in your overall health and wellness.
Are you currently experiencing pain? Our team at Keystone Chiropractic can help. Contact us today to book your appointment.
