In today’s world, most of us spend long hours sitting at desks, in meetings, or on our devices. This sedentary lifestyle can lead to various issues, especially back pain. Whether you’re dealing with musculoskeletal problems or simple tension from sitting too long, it’s important to address these discomforts before they worsen. Here are some tips from Christophe Carrio, a former world champion in karate and a fitness coach, to help prevent and relieve back pain.
The Effects of Sitting on Your Body
It’s no surprise that sitting for long periods is hard on your body, particularly your back. According to Carrio, “Sitting is inherently an inadequate position for the body, especially for our spine.” When we sit for hours, the pressure on our spinal discs increases, which, over time, can cause significant changes in the balance of muscle tension in the body. The gravity pulls our shoulders forward, shortening the chest muscles while inhibiting those in the upper back.
The result? Muscles like the paravertebrals (the muscles that run alongside the spine) have to work harder to compensate. This imbalance leads to stiffness and decreases the body’s ability to move properly. Carrio highlights that prolonged sitting can also cause joint stiffness, making it harder to maintain mobility. “The key issue,” he says, “is not the act of sitting, but staying in one static position for too long. Even light muscle contractions held for long periods can be harmful.”
Movements to Relieve Back Pain
To counteract the negative effects of sitting, Carrio recommends incorporating simple joint mobilization exercises into your daily routine. These exercises are designed to keep the body moving, which helps alleviate discomfort and prevent long-term issues. The best part? You don’t need a lot of time—just 1 to 5 minutes throughout the day can make a huge difference.
Here’s a quick 2-minute circuit that you can do multiple times a day to keep your muscles relaxed and your spine mobile:
- Neck mobility: While standing, gently move your head from side to side 6 times, then up and down 6 times, and finally tilt your head laterally (ear to shoulder) 6 times.
- Upper back activation: Place your fists at the lower back and move your elbows backwards 6 times. Then, perform shoulder circles 6 times, palms facing forward with thumbs pointing outward. Finish with 6 lateral body bends, 3 on each side, while keeping the rest of your body aligned.
- Hip rotations: Stand tall and gently rotate your hips in one direction 3 times, then reverse the movement 3 times.
- Knee mobility: Keep your lower back slightly arched and bend your knees. Rotate your knees in one direction 3 times, then switch directions 3 times.
These exercises, while simple, are incredibly effective in maintaining flexibility and reducing the stiffness that comes from sitting all day.
The Power of Self-Massage
Carrio’s book also offers some practical self-massage techniques that can help relieve and prevent back pain. Simple tools like a foam roller or even just using your hands can make a significant difference. Gently massaging the affected areas can help improve circulation, release tension, and encourage relaxation in the muscles surrounding your spine.
Stay Active to Save Your Back
While these exercises and self-care techniques are great for relieving pain, the most important thing is to keep moving. Sitting for extended periods is hard on your back, but frequent movement is the key to maintaining back health. As Carrio advises, “No position is inherently good or bad—it’s all about avoiding prolonged static positions.”
Incorporating regular breaks, standing, or walking for a few minutes every hour can greatly reduce the risk of developing chronic back pain. Combine these habits with strengthening exercises, proper posture, and mindfulness about how you sit, and your back will thank you in the long run.
So, if you’re one of those people who find themselves sitting for hours each day, it’s time to take action. A few minutes of mobility exercises, a good posture adjustment, and some self-massage can go a long way in protecting your back and preventing unnecessary pain.