How to Help Back Pain

By CHN Wellness Manager, Jenna Taubin

Sedentary behavior is the time you spend sitting. Too much sitting has been shown to lead to obesity, heart disease, and other chronic diseases. Sitting can also be really hard on your body, especially your back! You may have pain, stiff joints or tight muscles after you sit for a while. Try these tips to help support and protect your body & lower back pain:

  • Stretch or practice Yoga. Stretching lowers the physical effects of stress on the body. It improves blood flow which helps relieve tight muscles.

 

  • Take a break from sitting. Take short breaks to stand in-between long stretches of sitting (like while you are at work). This will help boost blood flow to your muscles and joints.

 

  • Practice good posture. Good posture is a great way to keep your body in a supportive position while you sit. Plus it helps make your stomach muscles strong.

 

  • Exercise your core. The muscles in your abs and back play a role in your spine support. Keep your abs strong with exercises:

 

Ab squeeze: Tighten your stomach   muscles. Squeeze for 10 seconds. Relax. Repeat 10 times.

Reverse Crunch: Sit on the edge of your chair, hold onto your armrests. With your back straight, lift your knees towards your chest. Lower back down. Repeat 12 times. For an extra burn, do with your legs straight rather than bent.

 

Try This for a Healthy Afternoon Snack:  Avocado Crunch

Ingredients:

2 Chocolate Rice Cakes

1/2 Avocado

Raspberries or Pomegranate Seeds

To prepare:

  1. Spread avocado over rice cakes.

 

  1. Top with fruit.