The Easiest Hack for Avoiding The Effects of Sitting

You can say goodbye to back pain forever!

If you often find yourself in a slumped position while sitting, you’re not alone. This is one of the most natural positions for the body to assume as you use less muscle engagement. Unfortunately, doing this for a prolonged period of time can greatly impact your spinal health and mobility. While sitting in a slightly slumped position isn’t necessarily bad, it imperative that you counteract it by standing up frequently and performing exercises like the ones found below.

We often make spinal care far more complicated than it has to be. If you begin doing these upper back exercises once or twice a day, you can truly unlock your full mobility and functionality. Not only will this help to lower the pain signals, but it can also enhance many activities of daily life. Furthermore, these movements are genuinely enjoyable to do as they have an element of mindfulness to them that can allow you to re-connect with your body throughout the day.

Say No to Back Pain With Micro Movement Breaks

If you’re new to mobility exercise or you have a history of severe back pain, please check in with your health provider before following the health advice below. For those who are ready, please focus on going to your personal maximum range of motion (the photos are only a guide). Without further ado, here are 5 great exercises to add to your regime!

Thoracic Rotation (Wall)

Cues: 10 reps per side. Kneel beside a wall and place your opposite hand around the lead leg. Next, rotate towards the wall and slide your hand along until you reach your maximum range of motion. Remember to exhale as you initiate every rep! Do your best not to move the lower body as you complete this mid-spine rotation exercise.

2) Anterior Wall Slide

Cues: 10–15 reps. Place both forearms on the wall and make an effort to press them in while separating the shoulder blades. Next, slowly slide your forearms up the wall while keeping the scapulae pulled apart. Go to the highest range of motion you can achieve without losing contact with the wall and then gradually make your way back to the starting position. Repeat.

Progressions: Try this exercise using a mini loop band! If you’re wanting more stability requirements, you can also slide a foam roller up the wall.

3) Wall Angels (Seated)

Cues: 15–20 reps total. Sit on the floor close to a wall. Keeping a neutral spine, lift your arms up and extend them while keeping contact with the wall. If you feel any cramps or discomfort, try lowering your range of motion or taking a brief break before finishing your reps. You can complete this drill standing up!

4) Thoracic Rotation (Kneeling)

Cues: 8–10 reps per side. Assume a regular quadruped position. Next, place your hand behind the neck and begin rotating the spine while maintaining this position. As always, think about taking a big exhale as you begin the rep up, and then inhale as you come back down to neutral. If you find this specific position uncomfortable, try extending your other arm and planting your hand on the floor.

5) Thoracic Extension (Chair)

Cues: 10–15 reps total. Get into a kneeling position with your elbows resting on a chair or block. Next, slowly lower your bum towards the heels in order to extend the mid-spine. Please feel free to adjust the height until you find your sweet spot. Just think of this as a child’s pose drill with a bit more emphasis on spinal extension! It’s a surefire way to eliminate tension in the upper/mid-spine while giving you a little ‘self-decompression’.

In Closing,

If you find you’re stiff after a long day at the office, fret no more. The mid and upper spine is extremely adaptable and responds extremely well to light movement. If you closely follow the mobility guide above, you will notice a considerable decrease in pain within a few sessions. Pair this up with improving your sitting habits and you have an easy recipe for sustainable back health.

You got this!

-DavidLiira.Kin

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