Feel Stiff From Sitting? 1 Technique to Help

Most of us spend a lot of time sitting at home or the office and when we stand up, we are achy.

The seated position creates a forward bend at the hip crease which shortens that area of your body, creating tension in the low back.

There are also those who are ill and must sit most of the day and cannot walk on their own.  A gentle unraveling of the spine will help, but often we do not have the time or ability.

Try this simple technique to help stretch out your hip crease.  It can even be even be done with a walker.

  • Stand up and hold onto something on either side, with your hands under your shoulders.
  • Stand with your feet a bit narrower than hip width apart.
  • Step your left foot forward and your right foot back the same amount (if this hurts your low back, take a smaller step).
  • While holding onto either side, slowly bring your left knee over your left ankle, keeping your right heel pressed into the floor.
  • Stand erect, keeping your ribs over your hips (rather than forward of your hips).  Lightly pull your navel in.
  • You will feel a stretch in your back hip crease and maybe into your calf.
  • Take a few breaths and come back to center and notice the difference.
  • Do the other side.

Let me know in the comments below how this worked.  Did you feel more open in your hip crease?  How did your back feel?

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5 Steps to Avoid Low Back Pain

How do you protect your low back from pain and discomfort?  Even if you have never had back problems, the back is the most susceptible and vulnerable part of your body to strain and pain.

There are two important areas in your body that you need to be aware of:

Sacrum: The heavy, flat triangular shaped bone at the base of your spine

Sitting Bones: As part of your pelvis, these are the bones you feel when you sit. If you feel the bottom of your butt, they are just under your skin.

Learning how to bend is important.  To help you understand, think of your body as having angles and your joints as hinges.

Here are 5 simple steps:

  1. Bend your knees
  2. Hinge at your hips
  3. Lengthen your sitting bones out behind you
  4. Keep your low back to be flat, and that includes your sacrum.
  5. If you are lifting something heavy, draw in your abdominals (they are an inch below your navel) toward your spine.

Give this technique a try.  You can practice in the mirror and see if when you bend this way, your low back stays flat.  Let me know how it feels and it you found this helpful in the comments below.  If you have questions, please contact me.

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