Heidi Mitchell, The Wall Street Journal, recently reported on the best way to stretch your back after sitting in a chair too long at work or elsewhere. Americans sit on average for 6 hours to 13 hours a day, depending on which study you read, said McGowan Institute for Regenerative Medicine affiliated faculty member Anthony Delitto, PhD, PT, FAPTA, professor of physical therapy and dean of the School of Health and Rehabilitation Sciences at the University of Pittsburgh. Being sedentary for long periods has been linked to an increased risk for heart disease and other life-shortening illnesses. But one of the biggest problems arising from prolonged sitting is pressure between the disks of the spine, he says.
“When you’re standing, the small of your back has a natural curve,” says Dr. Delitto. “But when you’re sitting, the lower back hunches the other way. That will lead to a low-grade pain.”
Dr. Delitto recommends these simple solutions to lessen lower back pain:
- use a lumbar support or towel roll in your car seat or adjust your workstation so the mouse and computer force you to sit with better posture
- stand up and put your hands on your hips, bend backward, and repeating that five times, holding the bending position for three seconds each time. Do this every hour or two. (He cautions that this isn’t a one-size-fits-all solution, since elderly people who suffer from stenosis (a narrowing of the spinal column) shouldn’t bend backward at all. “If you have stenosis, you’d feel pain, numbness, or tingling below the knee right away.”)
- raise the hands above the head, clasping one hand to the opposite wrist and stretching up
- add additional steps to any walk you take for a break
- try an activity monitor that buzzes every 45 minutes and tells you to move
Some movements do not have any proven benefits. You may want to avoid:
- cracking one’s back
- lying on your back, pulling up the knees, and twisting side to side
- bending forward and touching your toes
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