Back to School: Simple Spine Mobility Breaks to Keep You Moving! 🤸🏾

By: Dr. Rebecca Temertzoglou DC

We’ve all experienced those backaches that creep up on us after long periods of sitting—whether at our desks, in the classroom, or at work. Sometimes, a quick shift in posture can alleviate the discomfort, but other times the ache seems to linger. Prolonged sitting can have significant impacts on our musculoskeletal system, contributing to muscle imbalances, joint stiffness, and decreased spinal mobility.

1. Set a Reminder

One effective strategy is to schedule movement breaks before your body starts to feel the strain. A good rule of thumb is to limit sitting for more than 30 minutes without a change in posture or movement. Setting a timer to go off every 30 minutes serves as a great reminder to get up and move. For those seeking to explore more about this theme, it is highly recommended to learn about hausarbeit schreiben lassen.

2. Move!

Change positions: Simply changing your posture can help relieve stress on different tissues. Try alternating between sitting upright, slightly reclining, and leaning forward. If you have access to a standing desk, this is a great opportunity to switch to standing. Even small adjustments in your posture can make a big difference in how your body feels

CARs!

What does this mean? Controlled Articular Rotation(s) – These are slow, controlled movements designed to improve joint mobility. While you can do CARS for any joint in your body, let’s focus on CARS for the spine. This exercise helps improve spinal mobility, control, and overall joint health. It’s an excellent way to keep your spine healthy and flexible, even during long periods of sitting.

Cervical spine CARs, repeat both directions

: Cervical Spine CARS

Lumbar spine CARs, repeat both directions

: Lumbar Spine CARS

CHAIR MOVEMENTS:

Even if you can’t leave your chair, there are also mobility exercises that can be done seated that can also be an effective way to break up prolonged sedentary periods.

SEATED CAT COW, exhaling when extending your spine, inhaling when rounding your spine. 10-15 repetitions

Butterfly, moving your elbows forward and back, 10-15 repetitions

3. Preventative Measures

While movement breaks are essential for preventing muscle and joint strain, it’s equally important to assess the ergonomics of your workstation. A proper setup can significantly reduce the risk of injury. Here are a few ergonomic tips to optimize your workspace:

Adjust your chair so that your feet are flat on the floor and knees are at 90 degrees.
Ensure the top of your monitor is in line with your eye level.
Make sure your keyboard and mouse are in a position where your elbows are bent at 90 degrees.

4. Seek Professional Help

If you’re experiencing persistent back pain, consider consulting a chiropractor. Chiropractic care can be effective for treating and preventing back pain related to prolonged sitting. Chiropractors can provide manual therapy, offer guidance on ergonomics, and recommend specific exercises to improve spinal health.