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
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