Action Plan. Incorporate at least one of the following ideas into your daily life:
- Set a reminder to go off every 20 minutes. Use that time to check to see if you're sitting with your back straight, shoulders back and feet flat with knees even or slightly higher than the hips.
- Be more ergonomic. What small changes could you make to your workspace to support your body? If you need back support while sitting, place a rolled up towel behind your back. If you need to raise your legs, try resting your feet on a footstool. Change at least one aspect of your work area to help keep your body aligned.
- Create more flexibility. At least three times each day, take five minutes to perform this stretching workout at your desk.
- Try a daily stretching routine. Try this new workout, Strengthen & Stretch the Back, a short gentle routine targeting the tight muscles of the back or choose one of the following flexibility workouts to do once a day:
Being overweight
Carrying extra weight is another common cause of back pain and it can also affect your other joints, ligaments and tendons. You already know that exercise and diet is the key to weight loss and if you already have a weight loss plan in place, you're ahead of the game. But, if you need a jumpstart, check out the following simple ideas for slowly losing weight.
Action Plan. Choose just one of the following ideas for getting started on weight loss.
- Sign up for one of these free weight loss and exercise programs: 12 Weeks to Weight Loss, 10 Week Walking and Weight Loss Program or 6 Weeks to a Healthy Lifestyle
- Plan your workouts. Cardio and strength training can help you burn extra calories and lose weight so, if you're not exercising, get out your calendar and choose at least three days you can exercise in the next week. Write down what time you'll workout, how long you'll exercise and what type of activity you'll do. Check out my Beginner's Corner for specifics in getting started with exercise.
- Use a pedometer. Wear a pedometer throughout the day and keep track of your steps. Each day, try to add an extra 100 steps until you're up to at least 10,000 steps a day.
- Change something in your diet. Another way to lose weight is to cut some calories from your diet. Choose just one thing you eat every day and find a lower-calorie substitute you can enjoy. Could you trade the donut for some fruit, yogurt and granola? Could you live without that afternoon Coke? Cut out just 100 calories each day and you'll lose a pound in about a month without even breaking a sweat.
If these ideas don't work for you, come up with your own action plan.
Not exercising enough
Sitting too much is one problem with back pain but even if you move around more, that may not be enough to combat back problems. It isn't enough to not be sedentary...you still need to exercise to strengthen your body and your heart. Some back pain can be caused by weak muscles, so getting involved in a complete exercise program that includes both cardio and strength training may be one way to manage and prevent back pain.
Action Plan.
- Try a strength training workout. At least two (non-consecutive) days in the next week, try this Intermediate Strength Workout or visit my Workout Center for other ideas.
- Try a cardio workout. At least three days in the next week, try this Cardio Interval Workout or choose your own activity and do it for at least 30 minutes at a moderate intensity.
- Choose a timesaver workout. Try one of the 10-Minute Timesaver Workouts listed or create your own quick 10-minute workouts to do at least once each day.
- Start a walking program. Choose one of Wendy's free walking programs or set up your own routine so that you're walking at least 3-5 days a week for about 30 minutes.
Just tackling one area of your daily life, whether it's sitting less or exercising more, can make a big difference in getting rid of chronic back pain. The key is to work on these things every day until they become second nature to you. You may be tempted to give up on these small, simple tasks over time, but they really do make a difference.
