Sit in a better position for less time!

The simplest and most powerful way to improve how your low back feels is to sit less and to sit in such a way that structures are under minimum stress - this has extensively been validated by research into what positions cause stress in the discs.

The unfortunate conclusion is that sitting (while more relaxing than standing) places significantly more compressive stress on lower back discs than standing and will therefore wear out your discs more rapidly. Like little cushions filled with toothpaste, they gradually dry out and become deformed.

Sitting Less

As we all know, our butt gets a lot of sitting on in our society! We sit in the mornings for brekkie, drive to work, sit all day, drive home, sit at dinner tables and in front of the tele, then climb back into bed.

This kind of lifestyle will guarantee you a stiff low back at best; at worst a disc could one day bulge and then you've got real problems.

So, the best way to avoid low back pain during training is to minimize your time sitting in every way you can - make some changes today to save your Physio costs!

Sitting Well

We, however, have to sit in order to function - so the next critical thing is to work on HOW you sit. This solution comes in three categories:

1. Don't sit still, keep moving. The spine loves controlled movement and so do your muscles controlling it: roll forward on your pelvis and side to side while you sit; sit tall then slump often; try sitting on a Swiss Ball for 10-20minutes every hour.

2. Sit in a good position ... and the most essential element of this is to ask yourself where your butt is in the chair when you sit. If your butt is too far forward in the chair for whatever reason, then you have to slump and your back will hate you for it. Stand up, stick your butt out and hold it there as you sit back into the chair as far as you possibly can, even to the extent of the back of the chair feeling like it is pulling your bum out when you relax.

This fixes your spine from the bottom up into an "S" shape instead of it falling into "C" shape.

In addition, the use of a rolled towel or "Lumbar Roll" (available from every chemist) positioned at the base of your spine over your 'dimples', can be fantastic for relieving your low back built up tension or downright pain. Try it today!

3. Get exercises to train your "good sitting muscles": your personal trainer or physiotherapist can show you exercises to that will give you greater strength and awareness to hold the good sitting positions.

Once you have control over some of the ingredients listed, force them into your life-routine until they are habitual. Of course if you have pain from sitting, talk to your personal trainer about what you should do about it: if it is limiting you enough you should see a physiotherapist quick!

Ulrick Larsen
PT Rehab Trainer
www.rehabtrainer.com.au

Call PT TRAIN - 3356 4840