Hunched over your desk all day at the office? “Computer Posture” is leading to more and more cases of back pain in the population and is something that most of us will experience at some stage in our lives. Although back pain can affect people at any age, it is most common between the age of 35 and 55 years old. Those that have experienced back pain will agree that it can significantly affect daily activities and quality of life.
Good News! T8 Fitness has a large variety of fitness products that provide low impact exercise, perfect for minimizing your chances of getting back pain. Check out: http://www.t8fitness.com/collections/office to view these amazing and affordable products. You can also see our recommendations below.
First of all…what are some of the risk factors for back pain?
So what causes back pain? Your back is a pretty complex structure made from muscles, ligaments, tendons, discs and bones. The soft bits between your vertebrae are cushioned with cartilage-like pads. Problems with any of these components can lead to back pain.
Strainsare the most common cause of back pain.
There are some more serious structural problems that can cause back pain, such as: ruptured disks, sciatica, arthritis, osteoporosis and more.
What can I do to prevent back pain?
There are a number of steps that will help lower the risk of back pain. Incorporating simply daily exercise routines and having a healthy diet can lower these risk factors.
Exercise: This is the most obvious way to lower the risk of back pain. A daily exercise regime will build strength and lower you body weight. Low impact aerobic routines are best – basically any type of activity that does not involve straining or jerking your back.
EXAMPLE: THE “WAITRESS”
Exercise: Sitting directly on top of your “sitting bones”. Position your arms at right angles with your elbows at the side of your waist and palms facing upwards. Gently move your hands to the side opening up the chest. Try this with a small hand towel or better yet a Resistance Band for extra challenge to the external rotators of the shoulder.
Benefit: Strengthens supportive back muscles essential for good posture and opens up the chest.
EXAMPLE: THE CROSS OVER
Exercise: Sit on your chair a little away from your desk. Remember to sit up on your “sitting bones” (this requires extra deep abdominal support). Cross one leg over the other at a bent angle (make sure you are not wearing a skirt for this one!). Place your hands on your desk. Position your “sitting bones” behind you, lift up your tummy and move your spine forward over your desk. Feel the stretch in the back of your thighs and glutes (the muscles in your posterior).
Benefits: Releases tightness and tension through the lower back by releasing tension in the glutes which are often the culprit with regard to LB Pain.
So there you have it. Minimise your risk of back pain by staying in shape, eating properly and maintaining a suitable exercise regime!
Products we recommend:
Don’t forget to visit http://www.t8fitness.com/collections/office to view our wide variety of fitness products!
T8 Fitness 能為你提供各款健身器材，透過輕鬆而簡單的低負重運動去減低患上背痛的機會。