Advertising
Advertising

Suffering From Back Pain Again? These Two Tips May Help You

Suffering From Back Pain Again? These Two Tips May Help You

Back pain can be one of the most debilitating and frustrating ailments. When acute, back pain can stop us from walking, exercising – and even enjoying life.

If you work in an office, you may have noticed some people choose to work while standing at height-adjustable desks. While this is shown to be a good thing in general,[1] talk to the people standing, and often they will tell you that due to back pain, sitting for prolonged periods is just too painful for them.

Advertising

Fortunately, recent research has revealed two things that you can do to help ensure your back remains pain free. (Or if you’re already suffering back pain, the tips will prevent you from causing further damage and pain to your back.)

1. There’s a perfect angle for leaning back

Were you aware that leaning back on a chair can be a cause of back strain? It’s true. Helpfully, however, a study in 1999[2]determined that sitting at an angle of 110-130 degrees was optimal for spine comfort. A further study in 2007,[3]showed that leaning back at 135 degrees was the ideal angle for preventing back strain.

Advertising

You may be asking yourself: “What angle am I currently sitting at?” It’s a fair question, as it’s probably not something you’ve considered before.

While you could manually check the angle you’re sitting at, an innovative consumer device developed by Lumo Bodytech can make this process easy and automatic. The company offers a product called Lumo Lift that uses angle displacement to track and alert you to times when you are slouching or have poor body posture. The company claims that by improving your posture, you’ll reduce back pain, lower your stress levels – and become more productive. Positive benefits that we’d all welcome in our lives.

Advertising

2. Doing sit-ups badly is a surefire route to back pain

While we all want to be as fit as possible, some basic exercises (when done wrongly) can be detrimental to our spine. A common cause of back problems is sit-ups.[4]The issue is not with the exercise itself, but by the mistakes most people do when performing sit-ups. Frequently, people use their hands behind their head as leverage. As we’ll see, this can be a recipe for disaster.

By using the hands as leverage while performing sit-ups, unnecessary strain is placed on the sensitive vertebrae in the neck and all the way down the spine. Furthermore, by performing sit-ups in this way, the abdominal muscles aren’t exercised as thoroughly as they should be. In other words, you think you’re building up your fitness, when, in reality, you may be contributing to its demise.

Advertising

Here’s how to perform sit-ups correctly:[5]

  1. Lie on your back, knees bent, and feet flat on the floor.
  2. Put your finger tips behind your ears (but don’t use your hands as leverage).
  3. Put your elbows to your side, with shoulder blades back.
  4. Using your abdominal muscles, raise your body towards your knees (head should always be looking straight).
  5. Gently roll back down, and commence the exercise.

As you may know, back pain is notoriously difficult to eliminate. It has a tendency to flare up at unexpected times, causing misery to sufferers. As a consequence, many people spend thousands of dollars on expensive pharmaceutical pain treatment, acupuncture, chiropractic manipulation and specialized massages. While these treatments can certainly help, avoiding back injury in the first place is ideal.

By following the two tips above, you can help to reduce your risk of back injuries. This could free you from unnecessary pain, discomfort and immobility. By looking after your spine, your body can be flexible, healthy and pain free.

Reference

[1] Smithsonian.com: Five Health Benefits of Standing Desks
[2] Wall Street Journal: Burning Question: Why Sit Up Straight?
[3] Wall Street Journal: Burning Question: Why Sit Up Straight?
[4] LIVESTRONG: Do Sit-Ups Cause Back Pain?
[5] 30 Day Fitness Challenges: How To Do A Sit Up

More by this author

Craig J Todd

Freelance Writer helping businesses and people to thrive.

How to Increase Your Self Awareness to Be Much More Successful Need Morning Motivation? 30 Morning Routines to Help You Start Afresh How to Connect With Someone Deeper Within a Short Time One Item That Is Often Absent in Resumes but Extremely Important: Soft Skills What to Do When You Hate Your Job (for Both Who Choose to Stay and Quit)

Trending in Health

1 How to Find Weight Loss Meal Plans That Work for You 2 14 Healthy Easy Recipes for People on the Go 3 How to Manage Anxiety: Sound Advice from a Mental Health Expert 4 How to Start Eating Healthy No Matter How Old You Are 5 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next