Five ways to beat corporate back stiffness

Posted on 6 June, 2019

Do you suffer from niggling back pain?

Does your stiffness go away over the weekend? How many hours a day do you spend sitting? Do you schedule five-minute stretch or mobility breaks?

Sitting down all day for extended periods of time is detrimental to your health. It’s not all bad news though: taking regular short breaks throughout the day can deter the health risks associated with a sedentary lifestyle.

Today’s article isn’t about anatomy or anterior/posterior pelvic tilts– this article is aimed at giving you some tips and tricks to beat corporate back stiffness. Simple.

Here are five tips to help you avoid back stiffness at work.

SUBSTITUTE SITTING WITH AN ACTIVITY

• Balance on one leg while talking on the phone.
• Switch to a standing workstation – and stretch your chest regularly (See above. Tips: interlock your hands together behind your back, push your hands backwards, whilst pushing your chest forwards, roll your shoulders back and down as you feel the stretch over the front of your chest and shoulders).
• Sit on a Swiss Ball – this will encourage you to sit up straight and use your postural muscles.
• Request a treadmill desk.
• Standing (or holding a squat) to read a document.
• Schedule a walking meeting.
• Walk to deliver a message instead of emailing.
• Take the stairs.

BE ORGANISED – PLAN YOUR SCHEDULE THE NIGHT BEFORE

Look at your diary. Where are your meetings? Is there some flexibility in your day? Could you squeeze in a quick 15-minute workout between meetings?

Schedule in your activity breaks the way you would schedule in a meeting. Be organised, write it down, and make it happen. Signing up for a structured lunchtime class is a good way to make a commitment to yourself.

Try a local boot camp, yoga studio, hydrotherapy/hydrolates class or spin class. Regularly attending a class is a great way to keep you accountable and inspired.

CHOOSE YOUR PARKING WISELY

Choose to park at least one to two kilometres away from work. Everyday. Bring your walking shoes and stretch those hips out before and after work.

The more often you do this, the easier it will feel as it becomes part of your daily routine.

Try these two SPECIFIC SPINAL MOBILITY exercises 

Side Bend

Hold for 20-30 seconds, five times a day

• Stand with your feet shoulder width apart (around two fists).
• Place one hand on your hip.
• Extend the other hand into the air.
• Leaning over to the side while you increase the stretch by pushing your hips in the opposite direction. Change sides.

Seated Twist

Hold for 20 – 30 seconds, five times a day

• Sit upright in a chair
• Rotate your body round to one side.
• Tip: Use your arms on the back of the chair to turn yourself around further.

DO 10 SQUATS AND 10 HEEL RAISES EVERY HOUR (OR TWO)

Or, if you really can’t get up from your desk, do your calf raises and ankle circles while you’re sitting down – it’s great for circulation.

Alternatively, do 10 wall push-ups every hour and 10 10-second wall squats. Set a reminder on your computer.

Which tips are you likely to implement today? Try two tips every day for an entire week, and see what routine works best for you.  It’ all about a regular routine. Don’t expect yourself to start everything all at once.