Most people who work in an office setting tend to suffer from some sort of back pain. According to Susan Hall, author of "Basic Biomechanics," prolonged sitting can cause your discs in your lower spine to compress and irritate the nerves in your spinal column and hips. Stretching and moving your body alleviates the muscle tension and compression, reducing your risk for chronic lower back pain and joint diseases.
Back Pain Causes
Most people who work in a typical office environment experience back pain because they sit too much and do not move enough, according to Anthony Carey, owner of Function First in San Diego. Sitting causes the muscles in your back, abdominal region and hips to weaken, resulting in poor posture in your entire body. The deep stabilizing muscles that support your spine weaken and place excessive stress upon your spine, which affects your hip, knee, shoulder and ankle joints.
The sitting posture also places more compression upon your lower spine discs than laying down on the ground or standing, according to Hall. Sitting places 50 percent more compression force upon your lower spine than standing.
Benefits
Stretching decreases neural muscular activity in the tight muscles and connective tissues, or fasciae, which increases their range of motion and flexibility, according to physical therapist Chris Frederick, co-author of "Stretch to Win." When you stretch, you activate the spindles in your muscles that decrease the amount of nerve impulses and relax the muscles. Stretching also increases the space between the vertebrae and reduces compression.
Types of Stretches
Frederick suggests that you perform dynamic stretching to improve joint and fascia mobility and as a warm-up before exercising. Perform static stretching if any part of your body feels very tight and to cool your body down after exercise. Dynamic stretching is moving your joints in their full range of motion in different directions, while static stretching is holding a stretch in one muscle group or joint for a time duration.
Sample Stretches
The standing hip extension with a torso twist increases flexibility in your hips and torso while strengthening your abdominals and buttocks. Carey recommends that you do this exercise every 20 to 30 minutes of desk work to alleviate hip and spine stiffness. Place your right foot on top of a sturdy platform, such as a chair, and point both feet forward. Push your body slightly forward until you feel a stretch in your left hip flexors and upper thigh. Place both arms in front of your body with your palms facing up. Rotate your body to your right and to your left in a controlled, rotating manner. Do 10 to 20 rotations, switch legs and do another set of rotations. Do not move your pelvis or legs as you do this. If one side feels tighter than the other side, do an extra set on the tighter side.
Warning
Never stretch beyond what your body in capable of doing. If you overstretch, you will activate the Golgi tendon organs, or GTOs, which causes a stretch reflex that automatically tighten the stretch muscle. This reflex protects your body from muscle tears and tissues from overstretching. It can cause your muscles and tissues to become tighter and experience pain, according to Hall.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Basic BioMechanics"; Susan Hall; 2003
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