Tag Archives: imbalance

Top tips for preventing back pain in the workplace

It’s reported that 3 out of 4 people have back pain in their lives and 85% of those are undiagoned, meaning there is no specific medical reason why.
SO WHY?!

chained to the desk

Do you ever feel like you’re chained to the office desk?

Considering how much of your day is spent at work, you’re probably right for thinking so! Plus it’s reported 4 out 5 British workers eat their lunch at the desk so we really are chaining ourselves to the desk!

The office environment presents all sorts of physical stresses on the body.   Monitors too low for your eye-line, chairs too high or too low, phones stuck between the ear and shoulder, RSI and shoulder strain from repetitive typing without correct support, wrong lighting causing eye strain…. shall we go on?!

But one of the biggest problems we face is sitting down all day, and lets face it, most of us leave work and go home to sit all evening on the sofa! This long period of inactivity causes the spine to:

  • Slouch and gradually compress against gravity
  • Adds strain to the lower back
  • Forces the mid back to overly round and tighten the chest and weaken the back support muscles
  • Pushes the head further further, adding to neck strain, headaches and increasing load added onto the spine.
  • Shortens and tightens hip flexors
  • Weakens the important abdominal core muscles
  • Reduces space for the vital organs

So what’s the solution?

I quit quit1

Ok, maybe not! But thankfully it is possible to make a few changes that will reduce the time and how you sit at your desk and improve your back pain.

  • Swop your chair for a stability ball. Posture is greatly increased by working your core stabilising and back muscles as you sit on a ball, as well as been shown to lead to better circulation, upper body mobility and less beck and joint pain.
  • Get a raised desk and do away with the chair at all! LinkedIn staff did this and saw a 50% reduction in back pain from not sitting down!
  • Ensure typing is done with wrist support resting on the desk. Awkward positions when typing can lead to carpal tunnel syndrome.
  • Get a hands free set for your desk phone. No more holding the phone between your ear and shoulder which causes neck and shoulder pain. Plus hands free means you can stand up and walk around more so less time sitting down.
  • Get a grip!  We’re losing our grip power as most things we do is by finger touch. Building up grip strength by making and tightening a fist (without tightening your shoulder and neck) will exercise the forearm and the small muscles in the hands, reduce the effects of typing RSI  and carpal tunnel syndrome and give you great toned triceps too!
  • Wiggle at your desk. if sitting still is the enemy, then have a little wiggle. Circle your ankles, flex and point the toes for improved circulation- do the same in the wrists. Stretch your neck by tipping your ear to your shoulder, circle your shoulders, lift your chest up to the sky and lengthen your spine, circle your pelvis like a clock to move the lower back.
  • Counter balance the effects of desk working by doing some Pilates regularly. Move well every day with some forward bending, side bending, twisting and back bending/extension will go a long way to helping to reduce the effects of sitting down all day.
  • Make the tea! Getting the teas/coffees in for your team will not only get you out of the chair and moving your spine but it’ll also make you more popular too! We suggest you use the handy colour chart to get the right strength of your colleagues favourite brew… mine’s a Builders Brew!

what's your strength brew?

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Written by: Michelle Smith
Director, The Pilates Pod
www.thepilatespod.co.uk

Managing back pain is like being a tight rope walker

When you think of balance, you imagine the tightrope walker desperately trying not to fall off the rope, leaning one way and the other to achieve a good centre of gravity, alignment and control to be able to walk in a straight line unaided, unaltered and with ease.

Tightrope walker
Life’s about balance, your body is the same!

Your body needs this same ‘balance’ to perform daily tasks with the same ease but we’re not talking about whether you can stand on one leg kinda balance!

Whatever the reason of this imbalance, the cause nearly always ends up the same- imbalance of muscles. As a result of your actions, your muscles may end up either too tight (pulling on the body in one direction) or too weak (allowing a lack of support the other way) and wherever the affected area, there is always a knock on effect through the rest of the body. After all we are like a jigaw puzzle, all pieces of the body connecting together with muscle, ligament, fascia, tissue and skin. You can’t finish the jigsaw without all the pieces, they work together for the overall bigger picture.
What you feel today as a pain in the knee, may later be a pain in the back but you don’t know it, don’t appreciate it and don’t do anything about it until the Doc is telling you to improve your “core” or the physio is sticking their elbow in your butt to release tight muscles.
So if you’re reading this thinking “well I don’t have back pain” GREAT, we want to keep it that way!

Of course if the tight rope walker fell off the rope, he/she’d probably end up hurting herself, just the same as if we fell of a horse, it’d hurt right? We’d know why our back hurt, why we got bruises and the cause would be obvious.BUT for most of us we don’t necessarily put two and two together. As far as we’re concerned, we wake up one day and our back hurts, or we were putting our pants on and that’s it “pop.”

In most circumstances, it’s very unlikely that the very act of putting your pants on made your back go, I severely doubt you are wearing heavily armored pants with a huge weight-bearing effect on your body?!

But instead, the years of sitting at the desk staring at the screen has driven your head and beck forward and taken its toll on your neck and shoulders and lower back by compensation, or the 2 kids you’ve got gave you a lovely baby bump that pulled your pelvis forward and down causing excess strain on your back and the weakened deep abdominal muscles and pelvic floor muscles have never quite been the same or said hello again to help give your back support.

Even the professional football running up and down the pitch all day every day, fit as a fiddle heart and lungs wise, will be kicking the ball repetitively, twisting and turning and running into tackles, allowing for over developed exterior muscles (they look nice don’t they) but with imbalanced weaker inner muscles that give the body support.

So my charming readers, I’m not suggesting you rush out and join the circus and start brushing up on your balance act, but a little mind to what’s going on inside your body on a daily basis as a result of your normal daily tasks is worth the effort. We want strong, healthy bodies, not because for most of us we fancy ourselves as pin-up girls and Calvin Klein models, but because with a focus on inner “core” strengthening exercises, we can develop balance to our muscles an joints and therefore pick up our kids for a cuddle, do a spot of gardening or continue running, all without pain and aches.. or just be able to put our own knickers on… a basic human right surely?!

Large undies!
Pants on time

Until next time… 😉