Category: Exercise and Injury

Simple Ways To Avoid Back Pain From Sitting Too Much

Young business man holding his lower back at work

In today’s information age we seem to find ourselves sitting for longer periods of time than ever before. While there are many conveniences and high levels of productivity associated with all the technology, the down side is many Americans have become more sedentary.

Long periods of sitting cause certain muscles to overwork, and in some cases to shorten which can lead to tight muscles and back pain. The good news is there are some basic steps you can take to avoid the stiffness and back pain you feel when sitting for too long.

THE MOST IMPORTANT STEP TO AVOID BACK PAIN

The most important step is to make sure that you do not sit for longer than an hour at a time. If you know you can get engrossed in your work, then consider using a timer on your desk — or an app to remind you to stand up and move around.

Once you are standing you’ll be tempted to round the back to stretch it. However, you want to do the opposite.

USE THIS SIMPLE EXERCISE TO AVOID BACK PAIN

1) Take your elbows to your side and squeeze your shoulder blades together attempting to touch your elbows together behind you. Notice I said attempt. You will not be able to touch them.

2) Once you have brought the elbows back, hold them in place and push them down toward your back pockets. Do this 3-5 times.

After you have finished the exercise, move around. Get a drink of water. If you have other safe stretches that you know, do them. Just remember to move every hour!

GO AHEAD AND FIDGET!  

Did you know that fidgeting is good for you? Fidgeting used to be frowned upon and considered a bad habit. However, research has shown that fidgeters burn an additional 350 calories per day. If you are fidgeting, you are moving. So, as long as it is appropriate, fidget away!

Even if you get up every hour and like to fidget, sitting can take its toll on the body. I recommend my clients get a massage every two to four weeks from a massage therapist that is knowledgeable in trigger point therapy. Check with your insurance company because it may be covered under your health plan.

If your schedule or budget does not allow a massage frequently, the next best thing is “The Trigger Point Therapy Workbook” by Clair Davies. This book is designed for the patient/client, and it teaches simple step by step techniques for self massage. I recommend this book to all of my clients and use it in my daily fitness practice.

These tips will help you move more, stay healthier, and avoid back pain.  However, it’s always a good idea to consult with a medical professional if you are experiencing back pain.  Especially if it lasts for more than two weeks.

Please let me know if you have any questions. I’m here to help!

Blessings!
Jennifer

This post contains an Amazon affiliate link which means that if you click on the product link, I’ll receive a small commission. Twenty percent of all Amazon commissions will be donated to charity.  It’s a pleasure to serve you! 

​

When to Replace Your Walking Shoes — A Guide

Asking yourself,  “when should I get new walking shoes?” You’re not alone! This is a common question for new and regular exercisers alike.

You might be surprised to hear that athletic shoes are only built to last for 350-500 miles. It’s often hard to tell from just looking at them if it’s time for a new pair. While walkers can usually get good support past the 500 mile mark, many people judge replacement time by how the shoe looks, and wait too long to replace  them.

Walking shoes wear out over a period of months. Your body adapts to the subtle wear and tear, and you may not feel that they need to be replaced until the aches and pains start up. Once you feel achy, it’s way past time to replace your walking shoes. When pain shows up, you are at risk of injury — so the best strategy is to say goodbye to your old shoes before the aches and pains rear their ugly head!

Five Helpful Guidelines to Know When to Replace Your Walking Shoes

1)  If you walk 30 minutes per day or an average of 3-4 hours per week, replace your shoes every six months.

2)  If you walk 60 minutes per day, replace them every three months.

This may seem excessive because to the eye they look so new. I’ve replaced shoes that looked brand new, but they were completely worn out!  It’s best to look at athletic shoes as fitness equipment that should be kept up to date for safety purposes. Then you won’t feel like you are overindulging when you replace them frequently.

3)  More casual about your walking? Check the bottom of the shoes. If the tread is worn anywhere, it’s most likely time to get a new pair.

4)  Terrain matters. If you walk mostly indoors on a treadmill, there is less wear and tear on the shoe and you can probably get a little extra mileage out of them. If you walk outdoors, you will want to follow the guidelines listed above.

5)  Are you light on your feet? People with a strong rear heel strike will get less mileage out of their shoes than someone who walks softly. If you know you have a strong stride, you will want to follow the standard guidelines listed above as well.

Just remember — if you are replacing your walking shoes often, you know you are getting lots of exercise!

Have a question or a comment?  Please leave them for me below in the comment section.  I love to hear from you!

To your health and fitness!

Jennifer