What One Thing Can You Do To Help In Preventing Back Pain

As a trainer, I’ve worked with many people with back pain.  People come to me looking for relief. I feel bad for the suffering they are going through and for the many others throughout the world who are as well.  

Before trying to address treating the pain, I think it’s critical to look at what might be causing it.  What I’ve learned and experienced is that many people who experience back pain have developed it over a period of time as opposed to something happening and all of a sudden a person has back pain.

I think that our posture, while we sit, is a huge contributor to people developing back pain.  Once one starts rounding their back while they sit they are putting a load of pressure on their back.  It’s ok to round your back for a short time without experiencing problems. Once a person sits with their back rounded for an extensive period of time like while at work using the computer and even eating while bending at the back.

What happens when you round your back?

When you round your back, within your disc space you have a gelatinous substance called the nucleus pulposis which gets pushed out of the disc and eventually can and probably will lead to impinging the nerve.  In addition, the lower back muscles get stretched as well. It’s a lot of pressure that is being placed on the back in this forward flexed position.

So what can you do to help to avoid putting a heavy load on the back?

Change the way you sit

You’ve probably heard people say or you’ve thought to just sit up straight.  That’s one solution, however not the only one. A long time ago I read a recommendation from the Feldenkrais Method to move at the hips and not the back.  

Therefore, if you are sitting in a chair, move forward and backward at your hips without bending at your back.  You can move forward and backward as a unit keeping your back straight.  Here is a video I created demonstrating how to move at the hips and not the back while sitting.

This one simple suggestion will take loads of pressure off of your back.  As I said, most people develop back pain over a long period of time. So, if you change your habit of the way you sit and do your daily activities you will not wind up doing what hurts your back in the first place.

Use a device to support your back

 

The better back is a device that has helped many others to maintain correct posture while sitting and minimize stress placed on the back ultimately helping to preserve a healthy back and decrease the incidence of pain.  Check it out below if you are interested.

I hope this suggestion helps you.  I strongly encourage you to make this change.  It can really help keep your back healthy and prevent wear and tear and pain.  Please let me know if you decide to make this change and how it helps.

 

Jonathan Rose wants as many people as possible to reap the amazing benefits of exercising regularly and eating healthy.  He provides people with exercise programs that are specifically designed for them to set them up for success to get on a well rounded exercise program helping them:  get stronger, more flexible, reduce weight and body fat if needed, improve posture, improve balance, mobility and agility, as well as stamina.  

Since 1992 he has been training children, adults and seniors to help them get in their best shape.  He specializes in working with seniors and people with Parkinson’s. He is very concerned about older people getting regular exercise so they have the strength, mobility and balance to live their lives and to decrease their vulnerability to falling.  He also trains caregivers and family members to help incorporate exercise in the people they are taking care of.  He develops programs for people who have Parkinson’s to manage and reduce their symptoms and teaches the caregivers and family members to help manage as well.  He teaches them exercises and stretches to do.  

Jonathan has a degree in Exercise Science and is a NASM Master Trainer, Corrective Exercise Specialist, Senior Specialist, Weight Loss Specialist, and Behavior Change Specialist.  He is also a Corrective Exercise Specialist in The Biomechanics Method as well as has two certifications by Gary Gray, Certification in Applied Functional Science and 3D Maps.

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