Back pain is one of the most common complaints among adults, and there’s a few good reasons why. The spine is one of the most mobile sections of the body, as well as an area responsible for quite a lot of force absorption. We use it a lot, in various ways, daily.
Pain and stiffness in the back (whether low back, mid or upper back) can be somewhat routine for many people, and although discomfort can’t always be totally avoided, there are a few simple things you can work into your day that may help mitigate the worst-case scenario of back pain.
The body thrives on movement of any kind, and especially variety, but today’s norms don’t often promote variable movement. Instead we often go from standing for long periods, to sitting for long periods, to laying down.
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Here are three, easy-to-do-anywhere movements that can help keep your spine happy. All three of these exercises can be done from a chair, though if you’d like to change it up, modifications for alternate positions have been included.
- Seated cat stretch and pelvic tilting: Sitting at the edge of the chair, with feet resting on the floor and knees at 90 degrees, place your hands on your knees and push into the knees to arch your spine towards the back of the chair. At the same time, think of tucking your tailbone under so your whole spine is curved towards the back of the chair. Combine this with an exhale. On an inhale, pull into the knees to bring the chest forward, tailbone back and up so the spine arches in the opposite direction. Repeat about 10 times, a few times a day. Alternatively, you can do the same movement from all fours.
- Seated twist: Sitting near the edge of a chair, with feet resting on the floor and knees at 90 degrees, roll your tail- bone underneath you and sit up tall. Take one hand and place it on the opposite knee. The other hand can reach towards the back of the chair, or be placed on the hip. Using the hand on the knee and the hand on the back of the chair to help you, rotate through the spine (e.g. left hand to right knee, right hand to back of chair, rotating right). Keep your seat bones rooting into the chair and take 10 deep breaths. Repeat on the second side.
- Seated fold: Sitting near the edge of a chair, with feet resting on the floor and knees at 90 degrees place your feet slightly wider than the width of the chair legs. Tilt your tailbone upwards and fold your whole torso forwards, into the space between the legs, and reach for the floor. Take some deep breaths as you relax into this position. Alternatively you can do this same movement standing, with a slight bend in the knees. Spend about 10 big breaths here.
If you have pain doing any of these movements, or pain that worsens during the course of movement, please seek medical guidance. Pain of any kind shouldn’t be ignored, and is almost always a sign to pay attention. Try these exercises as a preventive for stiff, sore backs and as a treatment for stiffness in the spine. They are great to do in the mornings as a wake-up activity, and in the evenings prior to bed. The more consistently you experiment with movement, the more benefits you will find!
