3 ms·
Some tips because I have a herniated disk and severe back issues at the moment: * Be careful of opinions and chiropractors, if you are in actual pain get a CT
by wyck 11y ago
Some tips because I have a herniated disk and severe back issues at the moment:
* Be careful of opinions and chiropractors, if you are in actual pain get a CT Scan or MRI.
* I stand all day at work, maybe I sit for 30 minutes here and there.
* One of the best things you can do for your back is walk. Walking helps align your posture.
* Get a good chair, not necessary an expensive one, you want a chair which supports your back and has your legs supporting some of your weight.
* Doing minimal yoga or stretching is key even if it's for 5 minutes, do not do yoga that stresses your back or twists anything! I do 5 minuets of exercise 3 times a day.
* Strengthen your core muscles and your glutes. You don't need a 6 pack but it certainly helps.
* Engage your abductors often, you can engage some of them any-time you think about them (sort of like holding back when you have to urinate).
* Try to feel your muscles (meditation can help here), you will often notice they are tense or perhaps you are just tense in general. Try and relax, breath and generally loosen up. Getting a massage can also help and thermotherapy is a godsend.
- bmj 11y agoStrengthen your core muscles, engage your abductors often. This is really good advice. I regularly see an active release therapist (I'm an avid climber, and no longer a spring chicken, so I get some aches and pains), and he has given me a small selection of exercises to do during the day at work to keep my abductors engaged. It's made a huge difference.
- Wolniewicz 11y agoCould you share those exercises? Are they something one could do at an office without doing full on planks?
- wyck 11y agoHonestly its best to ask a pro, backs are complicated and what works for me might not work for someone else, even with a similar injury. What I do is pigeon pose, cat pose, bird dog, press-up back extensions, and several on my back where I cross my knee over my chest. I do not do any planking or twisting.
- bmj 11y agoSorry, totally didn't see this.... My "office" exercises are pretty simple. First, I stand up, reach down and touch my toes (or, as far down as you can reach), then straighten up slowly, focusing on really using my hamstrings and glutes. Second, I cross my legs while sitting on a chair, then pull my knee into my chest for a few seconds. Repeat on the other side. I do agree with the child's response, though--if you can find a good therapist, they can point you in the proper direction and spot muscle imbalances. Years of focusing on just my upper body (for rock climbing) left my legs pretty unbalanced. I've been working hard to fix that.