10/25/2021 | Press release | Distributed by Public on 10/25/2021 05:04
If you have pain or haven't exercised in a while, it's a good idea to see a provider before trying these spine-strengthening exercises to help your upper and lower back.
What's the first thing you do when you stand up after an hour of watching TV or a long drive? You stretch. That's because even just an hour of sitting can cause some stiffness in the spine. Stretches and other spine-strengthening exercises can help keep your spine flexible and mobile as well as counteract the effects of sitting too much.
Most people spend between six and nine hours a day sitting at school or work, and that doesn't even include the sitting that comes with eating, driving, reading, watching TV or playing video games. That much time in the chair can come with some serious health risks, including risks associated with back pain. The good news is that there are things you can do to help prevent back pain related to sitting.
Regular exercise, especially brisk walking, is a great start. Doing tai chi, yoga or Pilates can help strengthen your back and keep it limber. When you're at work or school, be sure to take breaks, mind your posture and take other precautions to ward off health complications tied to sitting too much.
Adding spine-strengthening exercises to your daily routine can also keep your back strong and flexible and help prevent back pain.
When we think of an aching back, we often think of low back or lumbar pain, but sitting can be especially hard on the upper back (thoracic spine) and neck. Staring at a computer or another type of screen for extended periods of time can put additional stress on this area. You may feel symptoms of back pain in your spine, neck, arms or legs. Indeed, "tech neck" is an increasingly common cause of pain among mobile devices users.
If you're experiencing serious or persistent pain, or if you haven't exercised in a while, you should see a doctor before starting a new physical activity. If you're in good health and you've noticed mild back stiffness recently, you should be able to add the following series of gentle back exercises without risk. The goal is to build strength and flexibility in the back and abdomen (core) muscles that support the spine.
You can do spine-strengthening exercises at any time that works for you, but the best time may be in the morning. You can even do them before you get out of bed to activate your muscles and get ready for the day.
If you have a foam roller or tennis ball, you can also place it on the floor, lie down on it, and roll back and forth along your spine to release tension in the muscles.
By practicing these spine-strengthening exercises every day, you can start to relieve your back pain and improve your overall spinal health.