Are you suffering from a sore back, mild discomfort or even chronic back pain? There could be a number of reasons why it’s happening.
Physical therapist and director of Physical Therapy Central Devin Trachman explains that standing or sitting in prolonged positions or repetitive muscle use can overload the spine and surrounding tissues.
“If you sit slouched with a forward-head posture, this increases the load on the neck and spine dramatically,” she says.
The further forward your head gets, the harder the muscles of the neck and upper back have to work to keep your head up. “This leads to more fatigue, tightness and pain.”
Similarly, if you stand with locked knees or your weight shifted onto one leg, you are adding extra stress to your lower back instead of distributing it through the hips and legs.
“This can lead to aching, compression in the lower back and muscular fatigue,” she says.
But there is something you can do to fix these issues. “Give your spine the combination of variety, support and strength—and you will see that pain will most likely begin to improve,” says Trachman.
She suggests trying the following three exercises to encourage your hips, core and upper body to do their proper share of the work to keep you upright.
1. Wall angel
Sets: 2 Reps: 10
- Stand with your head, shoulders, lower back and hips against a wall, with a slight bend in your knees.
- Raise your arms to the sides, with your elbows at shoulder height and bent to 90°, palms facing forward and backs of your arms against the wall.
- Slowly slide your hands overhead, keeping the backs of the hands, arms and shoulders in contact with the wall.
- Slowly reverse the movement of your arms.
2. Hip flexor stretch
Sets: 2-3 Time: 30sec each side
- From kneeling, step your right foot forward, with your right knee bent at 90° and your right ankle directly under your right knee.
- Keeping your spine straight, tuck your pelvis under slightly and shift your weight forward until you feel a stretch in the front of your left hip.
- Hold for 30 seconds, repeating 2-3 times before swapping sides.
3. Abdominal brace
Sets: 10 Time: 10sec
- Sit upright in a chair with your back straight and your feet flat on the floor.
- Lightly tighten your abdominal muscles as though you are zipping up a snug pair of jeans.
- Breathe normally while you maintain the brace. Hold for 10 seconds, then relax before repeating.
Dr Devin Trachman PT, DPT, MTC, OCS is a board-certified orthopedic physical therapist and clinic owner specializing in strength, mobility and injury prevention for active adults. She’s passionate about helping people move better, feel stronger, and enjoy a healthy, pain-free life well beyond their 30s and 40s.
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