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How many hours a day do you spend sitting?

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It’s common knowledge that 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.

There is no single movement pattern that is best for treating lumbar spine pain. A combination of strengthening and functional mobility, walking and swimming, Pilates/core and pelvic stabilisation movements, Hydrotherapy/Hydrolatesä and coordination type patterns are best practice.

Here are three tips to help strengthen your lumbar spine.

Substitute sitting with an activity

  • Switch to a standing workstation
  • Sit on a Swiss Ball this will encourage you to sit up straight and use your postural muscles
  • 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 and 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 5-15-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 who plays by the social distancing rules, a yoga/spin class/Hydrolates lumbar spine class/ Pilates studio (or online class!).

Regularly attending a class is a great way to keep you accountable and inspired. You are welcome to subscribe to the Capital Hydrotherapy YouTube channel (a new workout is released regularly—designed by Exercise Physiologists).

Try this back strength workout

It takes strength to sit at the desk all day with good posture.

Can you schedule a 5-10 min strength workout at the office? (or if you’re lucky enough to still be at home working—great!).

Try these five exercises:

1) Resisted single-leg deadlift x 10
2) Pilates back extension x 10
3) 4pt leg extension to flexion x 10
4) Supine twist (hold for 2 seconds-2 minutes)
5) Lunge hip flexor stretch

You can print the PDF here and watch the two-minute IGTV teaser clip later today.

Which tips are you likely to implement today?

Try one tip every day for an entire week, and see what habit works best for you.

It’s all about a regular rhythm. Surely you can find five minutes, can’t you?

 

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