If you work in office it is safe to say that you probably sit at desk for long periods of time in one position. Technology has made our lives more convenient so that we do have to move about as much. However, this is unnatural for our body because it was designed to move around and not sit in one position for long periods. Sitting at your desk puts stress and pressure on your back. We tend to adopt bad sitting habits that are not very good for our back and over time these can lead to back problems.
To minimise the strain we put on our backs when sitting for long periods we can adopt a number of healthy habits to help our backs.
One of the most common bad postures while sitting is the tendency to droop our head. This puts strain on the neck and lower back. Many people do this while working at their computer especially if the screen is sitting low on the desk. If your screen is low increase the height by putting a few books underneath it.
Do not sit in one position for long periods. Get into the habit of moving about and changing your position in your chair. Make sure that you position your buttocks as far back into seat as possible. Avoid sitting on the edge of your seat.
If it is possible try and get up from your seat every 30 minutes and use a few minutes to walk around the office or do a few simple stretches. This will help your blood circulation and ease the strain on your back and neck.
If taking regular breaks is not possible then you can do stretching while you are sitting down at your desk. A good stretch exercise is called pelvic rocking. This stretching technique uses a variety of stretching moves that are combined with deep breathing. For example, it can involve moving your head from side to side and then stretching your chin up and down.
Another good routine is to stretch your arms towards the ceiling. Stretch one arm at a time and do it slowly. This stretch is a good at relieving pressure from the back muscles. Another way is to rotate your spine by turning to the left and to the right in a slow smooth movement.
With over 3 years writing experience, Tim Bose writes about topics that fascinate him. Currently he has a new site that discusses tips on using contemporary mirrors and an antique overmantle mirror to enhance the look and feel of any room.
Article Source: http://EzineArticles.com/?expert=Tim_Bose
Sunday, 19 September 2010
Saturday, 13 March 2010
Can Pilates Really Help Lower Back Pain?
A significant number of my clients come in with lower back pain. For most, the pain crept up on them. They started feeling it after a long stressful day at work or when they've been cooped up in a plane or car for several hours. The unfortunate thing is, if not addressed, the pain can linger and become chronic. They are looking for relief. I tell them, "You've come to the right place!"
Fortunately, Pilates is a great way to recover from your chronic pain. Pilates can decompress your spine and get you back into alignment. Sitting bent over a computer is a daily occurrence for most of us. Our bodies grow accustomed to this crouched position, and if not balanced with awareness and elongation... it can start to be second nature. This causes constant, unnecessary pressure on our bodies. Secretly, our bodies yearn for that extra stretch and opportunity to oxygenate.
With Pilates you can find that stretch, that elongation, and in addition you'll get to strengthen your "core" (deep abdominals) and many other muscle groups, as well as access tangible assistance from the support of breathing with awareness. These are just a few of the key components that will guide you back to living pain-free.
Here's an example: The back of the leg is just as important as the front. Many mainstream workouts focus on quadriceps (front of thighs) strength without sufficient focus on the hamstrings (back of thighs). When we overuse our quadriceps to the point of over-activating our hip flexors (crucial muscles around the hip joint), this torques the pelvis and leaves the hamstrings unengaged. Consequently, the rest of our lower body strength becomes compromised, throwing our whole alignment off and causing uneven weight bearing. The hamstrings and whole 'back line', usually very tight and hard to access, are neglected, and this furthers the vicious spiral into imbalance.
How we carry ourselves in relationship to gravity is essential and can be very revealing. Do you hunch forward and slouch? Or tuck your tailbone while standing? When walking do you keep your attention toward the floor? All these are indications about how we are compromising our deepest support. A shift happens when you engage more of the 'back line' and lift your waist and ribs up out of your hips while simultaneously staying connected to your feet, thus activating and strengthening a whole new set of muscles that are usually overlooked.
With the help of equipment such as the Pilates reformer, cadillac, and wunda chair, there is an opportunity to access this muscle group with simultaneous support from the rest of your body - hence allowing for a full body workout where everything is active and engaged with balance and breadth.
With Pilates you can go from the stress of what's become second nature into the support of first nature: longer, leaner muscles, decompression of the spine, and the grace of proper alignment. You are capable of attaining this and much more with a steady practice of Pilates. Chronic pain and lower back stress do not have to be a way of life!
Check out my website for more information: http://www.pilatesalchemy.com
If you want to experience the full body support and strength I describe in this article, and feel the relief, come in for a class.
I look forward to seeing you.
In good health,
Christina Fanizzi
christina@pilatesalchemy.com
Article Source: http://EzineArticles.com/?expert=Christina_Fanizzi
Fortunately, Pilates is a great way to recover from your chronic pain. Pilates can decompress your spine and get you back into alignment. Sitting bent over a computer is a daily occurrence for most of us. Our bodies grow accustomed to this crouched position, and if not balanced with awareness and elongation... it can start to be second nature. This causes constant, unnecessary pressure on our bodies. Secretly, our bodies yearn for that extra stretch and opportunity to oxygenate.
With Pilates you can find that stretch, that elongation, and in addition you'll get to strengthen your "core" (deep abdominals) and many other muscle groups, as well as access tangible assistance from the support of breathing with awareness. These are just a few of the key components that will guide you back to living pain-free.
Here's an example: The back of the leg is just as important as the front. Many mainstream workouts focus on quadriceps (front of thighs) strength without sufficient focus on the hamstrings (back of thighs). When we overuse our quadriceps to the point of over-activating our hip flexors (crucial muscles around the hip joint), this torques the pelvis and leaves the hamstrings unengaged. Consequently, the rest of our lower body strength becomes compromised, throwing our whole alignment off and causing uneven weight bearing. The hamstrings and whole 'back line', usually very tight and hard to access, are neglected, and this furthers the vicious spiral into imbalance.
How we carry ourselves in relationship to gravity is essential and can be very revealing. Do you hunch forward and slouch? Or tuck your tailbone while standing? When walking do you keep your attention toward the floor? All these are indications about how we are compromising our deepest support. A shift happens when you engage more of the 'back line' and lift your waist and ribs up out of your hips while simultaneously staying connected to your feet, thus activating and strengthening a whole new set of muscles that are usually overlooked.
With the help of equipment such as the Pilates reformer, cadillac, and wunda chair, there is an opportunity to access this muscle group with simultaneous support from the rest of your body - hence allowing for a full body workout where everything is active and engaged with balance and breadth.
With Pilates you can go from the stress of what's become second nature into the support of first nature: longer, leaner muscles, decompression of the spine, and the grace of proper alignment. You are capable of attaining this and much more with a steady practice of Pilates. Chronic pain and lower back stress do not have to be a way of life!
Check out my website for more information: http://www.pilatesalchemy.com
If you want to experience the full body support and strength I describe in this article, and feel the relief, come in for a class.
I look forward to seeing you.
In good health,
Christina Fanizzi
christina@pilatesalchemy.com
Article Source: http://EzineArticles.com/?expert=Christina_Fanizzi
Monday, 14 December 2009
Use Pilates to Kill Back Pain
Often it is not until one suffers the sometimes crippling discomfort and immobility of back pain that attention is then focused on what caused the problem. It can be something as simple as sitting incorrectly or standing with poor posture. These causes, replicated over time can cause severe back pain problems yet can be tackled easily not only to ease currently suffering but prevent future problems occurring.
Due to the changing nature of jobs over the last thirty years more people spend a greater proportion of their working day sitting down at a desk and the potential back pain problems are compounded when they then return home to slouch in front of the television. In order to achieve the optimum sitting position for the back, the hips and knees require being at right angles though this can only be achieved when an upright sitting position is adopted. Often the problem lies with modern soft chairs or couches where there is inadequate support for the curve of the back. This results in the formation of a rounded position leading to muscle and joint stress that causes back pain problems.
In addition, when standing or walking it is far too easy to fall into the trap of not have the shoulders pinned back and stretching the frame to be as tall as possible. This artificial position will then, over time, put pressure on the spine and thus lead to back pain. Yet there is a solution to these common bad habits which lead at times to chronic pain by re-educating and strengthening muscles to ensure they undertake their particular function.
Pilates exercise techniques are ideal to countering these problems by strengthening the body's core muscles which in turn will ensure the correct support required for the spine. Anyone undertaking Pilates for back pain will soon enjoy a feeling of greater flexibility and their range of movement will vastly improve plus it will ensure that, subconsciously, the body adopts a correct default posture for both sitting and standing. This will have the hidden effect of not just reducing but eliminating the chance of further suffering from the debilitating effects of back pain. There are even exercises especially tailored to both men and women, those who are older and specific routines to undertake for those who suffering from this ailment.
The exercises undertaken are a program of stretching routines specifically tailored to work on the problems that created back pain in the first place and will also reinforce good habits to ensure that both correct posture and body movement is adopted and adhered to. Rather than continue to take medication that will only ever mask the pain and discomfort, by discovering Pilates for back pain anyone can at last start to eliminate the source of such discomfort through a series of exercises that can be used at any pace and intensity. The result will create greater strength, mobility and flexibility in the body's core muscles, a proper posture position and a welcome relief from the scourge of back pain.
By discovering how to do Pilates you will find a totally different approach to exercise than what you may be accustomed to. Forget about exercising to lose weight and shift your focus to physical activity and exercise that aims to improve the body's strength and flexibility including preventing back pain. Learning Pilates at home has never been easier with a professional instruction DVD and more at http://www.pilatesdvd.info.
Article Source: http://EzineArticles.com/?expert=Michael_Tasker
Due to the changing nature of jobs over the last thirty years more people spend a greater proportion of their working day sitting down at a desk and the potential back pain problems are compounded when they then return home to slouch in front of the television. In order to achieve the optimum sitting position for the back, the hips and knees require being at right angles though this can only be achieved when an upright sitting position is adopted. Often the problem lies with modern soft chairs or couches where there is inadequate support for the curve of the back. This results in the formation of a rounded position leading to muscle and joint stress that causes back pain problems.
In addition, when standing or walking it is far too easy to fall into the trap of not have the shoulders pinned back and stretching the frame to be as tall as possible. This artificial position will then, over time, put pressure on the spine and thus lead to back pain. Yet there is a solution to these common bad habits which lead at times to chronic pain by re-educating and strengthening muscles to ensure they undertake their particular function.
Pilates exercise techniques are ideal to countering these problems by strengthening the body's core muscles which in turn will ensure the correct support required for the spine. Anyone undertaking Pilates for back pain will soon enjoy a feeling of greater flexibility and their range of movement will vastly improve plus it will ensure that, subconsciously, the body adopts a correct default posture for both sitting and standing. This will have the hidden effect of not just reducing but eliminating the chance of further suffering from the debilitating effects of back pain. There are even exercises especially tailored to both men and women, those who are older and specific routines to undertake for those who suffering from this ailment.
The exercises undertaken are a program of stretching routines specifically tailored to work on the problems that created back pain in the first place and will also reinforce good habits to ensure that both correct posture and body movement is adopted and adhered to. Rather than continue to take medication that will only ever mask the pain and discomfort, by discovering Pilates for back pain anyone can at last start to eliminate the source of such discomfort through a series of exercises that can be used at any pace and intensity. The result will create greater strength, mobility and flexibility in the body's core muscles, a proper posture position and a welcome relief from the scourge of back pain.
By discovering how to do Pilates you will find a totally different approach to exercise than what you may be accustomed to. Forget about exercising to lose weight and shift your focus to physical activity and exercise that aims to improve the body's strength and flexibility including preventing back pain. Learning Pilates at home has never been easier with a professional instruction DVD and more at http://www.pilatesdvd.info.
Article Source: http://EzineArticles.com/?expert=Michael_Tasker
Pilates For Back Pain
As appears more common nowadays, there is a high chance that a majority of people will experience a degree of back pain whether as a one off occurrence or on a regular basis. If the problem is not resolved quickly, the pain can become ever present and more difficult to treat. Discovering how to do Pilates, back pain sufferers have an easily implemented exercise method not just to relieve pain but also to cure the problem.
One of the principle reasons for the occurrence of back pain is where muscle imbalances occur to develop weak areas of the spine which will lead to the development of neck, mid-back, and lower back pain. The direct cause can be attributed to muscle spasms and sprains or the straining of tendons or ligaments. Other physical reasons will include herniated disks or disorders that are related to the degeneration of the body's spine.
It should never be forgotten that medication, whether it is prescriptive or over the counter should only ever be viewed as a short term measure that masks the discomfort. They do not in any way fix the problem and can in instances become addictive or develop side effects.
The many Pilates exercise techniques are the answer for those suffering from back related problems. Through regular stretching and undertaking core muscle strengthening exercises, you will be working on the cause of the back pain and reducing significantly the chances of it returning. Pilates is a simple exercise regime to both educate and strengthen the body's core muscles that will result in much greater flexibility, fitness, improved posture and feeling of wellness. Poor posture is one of the main reasons so many suffer discomfort in their spine yet knowing how to sit, stand and walk using correct posture takes great strain off this important area of the body and creates the appearance of standing and walking taller.
There are a huge amount of different exercise routines to choose from using Pilates methods from elementary introductions for the beginner through to advanced techniques for both men and women and can be utilised by anyone, whatever age of current fitness level. Undertaking regular Pilates sessions can help you manage it and lead a healthier and more active life.
It is common to not fully appreciate that a person's muscles can quite quickly become lazy and the effect is that only a few are then relied upon to undertake the majority of tasks. There is no surprise that the result is the creation of muscle imbalance which is a precursor to a mix of muscles tears and spasms and of course poor posture. And before long the problem of back pain rears its ugly head.
What is required is an exercise routine not only for strengthening but also to re-educate the body to use the muscles that it has forgotten it has. Pilates is that exercise routine. It is not complicated to start learning how to do Pilates to counter the causes of back pain and the resulting changes will be long term as compared to many exercises that only offer short term results.
Who else wants celebrity endorsed techniques to burn calories, look leaner, tone muscles and appear taller using less effort than you imagine? Pilates is one of the most sought after exercise methods to solve ailments such as back pain and muscular problems and learning how to do Pilates at home has never been easier than with your own professional instruction DVD at http://www.pilatesdvd.info.
Article Source: http://EzineArticles.com/?expert=Michael_Tasker
One of the principle reasons for the occurrence of back pain is where muscle imbalances occur to develop weak areas of the spine which will lead to the development of neck, mid-back, and lower back pain. The direct cause can be attributed to muscle spasms and sprains or the straining of tendons or ligaments. Other physical reasons will include herniated disks or disorders that are related to the degeneration of the body's spine.
It should never be forgotten that medication, whether it is prescriptive or over the counter should only ever be viewed as a short term measure that masks the discomfort. They do not in any way fix the problem and can in instances become addictive or develop side effects.
The many Pilates exercise techniques are the answer for those suffering from back related problems. Through regular stretching and undertaking core muscle strengthening exercises, you will be working on the cause of the back pain and reducing significantly the chances of it returning. Pilates is a simple exercise regime to both educate and strengthen the body's core muscles that will result in much greater flexibility, fitness, improved posture and feeling of wellness. Poor posture is one of the main reasons so many suffer discomfort in their spine yet knowing how to sit, stand and walk using correct posture takes great strain off this important area of the body and creates the appearance of standing and walking taller.
There are a huge amount of different exercise routines to choose from using Pilates methods from elementary introductions for the beginner through to advanced techniques for both men and women and can be utilised by anyone, whatever age of current fitness level. Undertaking regular Pilates sessions can help you manage it and lead a healthier and more active life.
It is common to not fully appreciate that a person's muscles can quite quickly become lazy and the effect is that only a few are then relied upon to undertake the majority of tasks. There is no surprise that the result is the creation of muscle imbalance which is a precursor to a mix of muscles tears and spasms and of course poor posture. And before long the problem of back pain rears its ugly head.
What is required is an exercise routine not only for strengthening but also to re-educate the body to use the muscles that it has forgotten it has. Pilates is that exercise routine. It is not complicated to start learning how to do Pilates to counter the causes of back pain and the resulting changes will be long term as compared to many exercises that only offer short term results.
Who else wants celebrity endorsed techniques to burn calories, look leaner, tone muscles and appear taller using less effort than you imagine? Pilates is one of the most sought after exercise methods to solve ailments such as back pain and muscular problems and learning how to do Pilates at home has never been easier than with your own professional instruction DVD at http://www.pilatesdvd.info.
Article Source: http://EzineArticles.com/?expert=Michael_Tasker
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