Is Sitting the new smoking?

With sitting longer hours especially  during covid and more and more people working behind a desk lower back issues are bound to happen. Hence the expression “sitting is the new smoking” given technology makes life easier for us in many ways sitting isn’t going any where. However, we can be better educated about what we can do to alleviate and even prevent the back issues. Key to lower back pain prevention is corrective stretching and corrective exercising. In this video own your fitness the leading personal and fitness coaching team has demonstrated  a five minute lower back stretch that any busy professional can do from home or anywhere.https://youtu.be/nUeJNrC4QnQ

Some of the stretches you will see are also related to your hips as research has shown that tight hips and tight hamstrings also are a contributing factor to lower back issues. As of course use these recommendations with discretion and with care. At own your fitness we have provided tips and recommendations to hundreds of busy professionals and busy working parents to alleviate back pain.

Recommendations and results-

When kept up with this 5 minute stretch as part of your daily activity or breal from your computer or as part of a warmup we found that lower back issues not only got better but also went away after some time. Some of the exercises in this video are ver easy to do like-

5 minute stretch for your lower backhttps://youtu.be/nUeJNrC4QnQ

Trunk rotations

Cat and cow- here is another tutorial on this- https://youtu.be/e489z1xcpFo

Touch your toes.

Next i would like to move on to strength training exercises for your lower back and the surrounding muscle groups- You see part of the reason your lower back is having issues s due to a weak core and weak glute muscles. It’s a researched fact that when your core muscles are weak along with your glute muscles you are over compensating with your lower back. I.e- your lower back is doing the major lifting.

Some of the basic core and glute strength exercises we coach our clients to do are-

1. bridges- this is more an advance version however this can also be done on the floor-

2. Squats- This is our second go to exercise however, the caveat is it HAS to be done with good form- Key things to watch out for proper squatting are-

• Keep your knees behind your big toes
• Keep your core engaged and your spine neutral
• Really focus on the mind muscle connection that really means that i want you to feel your glutes doing the work instead of your lower back
• Keep the pace controlled. A good measure for the pace is – two seconds down two seconds up! here is a video of one of our fitness coaches coaching one of our jersey city clients – the personal trainer jersey city program that we created-  lick on video-
• https://youtu.be/IXruwXJITYw

Pushups- modified for beginners- pushups are one of those exercises that can provide tremendous benefit for core strength when done right and on top of that it can tone up ans strengthen your upper body!

Key points for pushups-

1. Keep your core engaged that really just means draw your belly button in and keep your spine neutral at all times. Slowly lower your chest to the floor and push up in a controlled manner locking your arms up in a controlled manner- here is a live examle of how to fix your form- How to do pushups for beginners- https://youtu.be/tgfaG4wHEBM

When you are done with bridges, squats and pushups- keep in mind that its always advisable to finish off with more stretching- here a great full stretch and strength training video you should practice at least three times a week.  https://youtu.be/Q3Rk4cODeZI

Lower back issues are common and but easily fixable and can be done rather rapidly. The key recommendations are-

1. Corrective stretching
2. Corrective strength training
3. Consistency

When you have moved on and have gotten your back stronger and feel and can move with ease its now time to get stronger and prevent this from happening again- now is the time to get into a personalized strength training program- our personal trainer tribeca nyc program has been high successful for helping people moving from back issues and back pain to a full body strength training program- here some of the exercises we have picked and work like a charm for any fitness level- https://youtu.be/0u57fF2d-Iw

Research has proven that a stronger body not only helps with back pain but also alleviates hip pain. With the right glute workouts, core strength training exercises and lower back stretching you are moving towards balancing your body out and correcting your compensations. Next we can move onto some lifestyle hacks of working from home-

When you work behind a desk or behind a computer these following recommendations will continue to help you in a life long manner. Some of the recommendations are-

1. Take frequent breaks and stand up and walk around the office and the apt. We recommend a 5 minute break every two hours.
2. Take your phone calls while you are on your feet vs sitting. In fact you will notice that your energy levels, tone of voice and passion while taking your call are heightened and you might even get a promotion in the process!
3. Go for a 15 minute walk around the block on your break or while on a conference call and bonus if you do it during the day to soak in the vitamin D.
4. Keep up with your strength training at least 3 times a week and keep it just under 25 minutes. Especially if you are new to fitness and creating a fitness routine.

As one of our clients in Toronto participated in the personal trainer Toronto program and we designed some of the most basic and yet so effective to help her with her fitness and her back issues. A few of the examples are- https://youtu.be/13208tdfCwo

And in addition we also checked on her every week and held her accountable. Once again the key tips are-

1. stay consistent
2. corrective stretching
3. corrective strength training

By far this is one of the best lower back pain issue solving and sustainable programs out there. Lower back pain can be limiting and debilitating as well a damper on your mood. And this does not have to be your life! Lower back issues and pain is one of the most common complaints in America but can be easily resolved. With the right approach and the right guidance you can instantly benefit and get on to a healthier happier path

Own your fitness personal training has offices and coaches people all over the world with personal training needs and including but not limited to lower back pain, belly fat loss, glute workouts, building lean muscle for skinny women and fitness for busy professionals and working parents. To book a consultation and a discovery call with own your fitness in any of their major offices- Jersey city, Toronto, Nyc, Tribeca click this link here- Best Personal Trainer Jersey City – About Own Your Fitness and or call 646 653 4696 and start your journey today!

Own your fitness also specializes in strength training for women and here is how you can get information on that. Click here- Strength Training For Women

When it comes to your lower back issues the most important message is activity and not inactivity. Meaning start moving, working out under the guidance of a professional coach and keep it a daily part of your life and keep it consistent! In essence i will leave you with an example- what you do today and continue to do daily is what you will be able to do when you are ninety years old. And that is the message! So dont be discouraged and lets embrace the lifestyle of making activity a norm.

Here is a bonus tip or today. POSTURE- is the difference between you having slouched shoulders and a rounded spine and your standing tall with your core engaged and your spine neutral. For a complimentary posture tip here is a video tutorial you can do daily while you work behind your desk either from home or from your office

Posture video- https://youtu.be/BWHwOKRkF7E

 

Hopefully this information will serve you well and help you on your way to become a stronger healthier version of yourself and take you to healthier pastures! Keep in mind none of this matters if you dont practice this. This is the only way! Action. Take action today and now to help your lower back and move forward with courage and strength. The body is a miracle and can bounce back from any adversity and progress beyond your wildest imaginations! Your body is gift and can handle anything you train it for! Your body is adaptable and that is where the principle of adaptability kicks in. Meaning if you train for a specific movement you will excel at it!

Good luck and all the best!

 

own your fitness!

 

 

For more information or to book a discovery call with own  your fitness contact us at 646 653 4696 or click this link here- https://ownyourfitness.net

Here is a 5 minute stretch as recommended and as we use for our clients- https://youtu.be/nUeJNrC4QnQ

Personal Trainer Jersey City – Tribeca NYC