I hope everyone is staying happy and healthy during these uncertain times. With many of us being more sedentary than ever, I want to talk about ways to reduce or avoid back issues and pain.
Before diving into specific exercises, let’s discuss how to prevent chronic pain and discomfort. Sitting in one position for a long time can cause tightness, pain, discomfort, and lactic acid build-up in the body. It’s crucial to walk for 5-10 minutes every hour and set a timer to remind yourself to get up, stretch, and move. You’ll likely see the benefits of this routine within a few weeks.
Most people have poor sitting posture (rounded shoulders, raised shoulders, head hung low), which takes the body out of alignment and can lead to discomfort and pain. Ergonomics can help us position our bodies healthily during work hours. A standing desk and an ergonomic chair can be very helpful. Remember to sit with your shoulders back, head facing forward, engage your core, and sit up straight.
Massage, foam rollers, acupuncture, chiropractors, Epsom salt products, and stretching can greatly reduce back pain. It’s essential to allow your body time to recover and maintain proper alignment.
Be mindful of daily movements, especially lifting. When picking something up from the floor, squat and lift with your legs, not your back. Bending down can easily injure your back, as the spine is more fragile than we might think. Always move mindfully and proactively.
When working out, keep your spine in mind. Don’t lift more weight than is safe for you. For those with back injuries or concerns, lift lighter weights with more repetitions to protect your back. When picking up and putting down weights, use the same squat position mentioned earlier. Focus on lifting with your lower extremities, like your abdominals, legs, and glutes.
Supplements such as collagen peptides, turmeric, and ginger can help reduce inflammation and, in turn, pain. Turmeric and ginger are available in capsules, while I usually recommend collagen powder.
Now that we’ve covered methods to care for your spine, let’s look at some “back-safe” exercises. Always remember that workout programs should be individualized, and those with spine pain should consult their doctors before attempting any new exercises. Overtraining is real, so it’s important to balance challenging yourself and respecting your physical limitations.
Take a physical and mental inventory of yourself to understand your own limits. It’s crucial to know yourself to maintain long-term health and wellness. Remember that limitations change over time, and self-inventory is an ongoing process.
Fitness journeys are fluid and require constant introspection to keep progressing towards your goals. Don’t ignore pain, as it could worsen over time. I hope this advice helps you manage back issues, discomfort, and pain better. Feel free to reach out with any questions or comments. Thanks for reading, and stay tuned!