Have you ever wondered what is the quickest and easiest way to avoid back pain? The answer is very simple and easy to implement - movement! One of the top tips to prevent and manage spinal pain is to move every 20 to 30 minutes. In this blog, lets discuss quick and easy exercises that can be done in under 2 to 3 minutes while sitting at your desk or in the comfort of your home.
Research has shown that even for people with acute pain, lying down for more than a day or two is not helpful for relieving spinal pain. People can recover more quickly if they move, even if it is a little bit of movement.
Our bodies are not made for static postures but sadly our lifestyles nowadays promote long hours of sitting and/or standing. In order to overcome spinal pain we need to understand why this is a problem. When you sit or stand for long hours there are a lot of compressive forces acting on your spine. And of course, if you have spinal pathology such as disc issues, cervical spondylosis or spinal stenosis, that is even more exaggerated. Moreover, prolonged static postures tend to lead to improper postural alignment of the body, which in turn leads to more pain and discomfort.
So it is advisable to move every 20 to 30 minutes. If you have been sitting for a long time, get up and stand. If you can’t stand up for any reason, shift your weight from one buttock to the other or cross and uncross your legs. If you are talking on the phone, walk around while you take the call before you go back to sitting.
On the other hand, if you have been standing for a long time, apart from the compressive forces on the spine and poor posture, you are more prone to pooling of blood in the legs and leg fatigue and resultant pain. It is advisable to sit down every 20-30 minutes. However if you can’t sit down then place one foot on a footstool to relieve the stress on that leg and swap legs intermittently, every 20 to 30 minutes.
Get the detailed video on desk-based exercises in my free guide: "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" HERE. These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home.
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