Probably because you sit at a desk all day.
And if you don’t and your back still hurts, you should check your standing posture by using a mirror, or possibly get other help - see my other posts on exercise, posture, SCENAR, etc. Mainly you are looking for a few things: your ears should be over your
shoulders, your shoulders over your hips, and hips over ankles. If any of those are off, then you need to make adjustments and work on maintaining that good posture in everything you do!
OK, so back to the desk. I want to make this quick, although the solution will take time, attention and constant practice and mindfulness.
1. GET UP
There is NO REASON why you should be tied to a chair for more than 20 minutes at a time. We live in America. No one is going to tell you you can’t stand up for a minute. So do it. If you say you can’t, I don’t believe you and I think you must like pain OR you need to quit that job TODAY! Stand, walk around, do jumping jacks, shrug your shoulders, stretch, anything (well don’t go to the kitchen for a donut). Just get the heck out of that chair 3 times an hour MINIMUM.
2. CHECK YOUR POSTURE
When we sit, we have a tendency to arch our low back and lean forward, which shortens and tightens those low back muscles and stretches out the glutes and hamstrings. So the low back gets way over-worked, and the butt and back of legs get weak and stretched out. I recommend a couple things here. Get a stability ball to sit on, or simply squeeze your glutes slightly and activate your abdominal muscles by creating light pressure, and lift the ribs like you are trying to reach them straight up to the ceiling. Keep shoulders heavy and relaxed as much as possible. This will set you up in an active posture for your core. Yes, you can relax every so often, but it is important you activate the abs and backside often so they don’t ‘go to sleep.’
And along with those posture suggestions, check your head. Are you looking up? Down? Is your head forward in front of your shoulders? None of these positions is good for the back or the neck. Try to get the computer at eye level. Laptops are awful for your poor neck. I set mine up on a high table whenever I can. I even bought a $20 adjustable desk from IKEA that I can set on a chair at home. Works just fine.
When we are stressed, we breathe shallow and into our chest. If your body does not get the oxygen it needs to function, you will inevitably get tired faster, you won’t be able to support your postural muscles, and the end result is poor posture, fatigue and more back pain. Me mindful of your breath and breath into your belly, not your chest.
4. GET HELP
You may also want to get some help from a trainer, or someone who can help you with your postural deficiencies. Because if you are going from a poor seated posture to a poor standing one, everything you do will reinforce that bad posture, and then you are at a very high risk for injury, not to mention chronic pain.
I specialize in helping people get out of pain and get fit. Let me know what I can do to help!
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Body Motion Evolution