Managing back pain

A few people have mentioned their back causing them pain this past year, from sitting and working differently. I have a lot of back niggles that need constant maintenance, so here are a few ideas: 

• Learn to micro-adjust your pelvis. To try this out, lie down on a hard floor and squeeze your butt. Your pelvis is now ‘in alignment with’ your spine. Your chin isn’t jutting forward, which helps your neck stay over the rest of your spine. Remember that position when you are waiting in a queue, when you sit to work, and so on.

• Get a pull-up bar and just hang from it, you don’t need to do pull-ups. Just hang for a minute every day. It will help bring your spine, shoulders and pelvis into better positions.

• Don’t sit still for too long. If you are working, get up every 30 minutes for 2 minutes. If you aren’t working, get moving, outside. Or go hang from the pull-up bar. 

• Up your core strength and endurance. Think along the lines of a 2 minute front plank and a 90” side plank. 

• Hydrate. It helps with everything, including keeping your discs happy.

• Buy a harder mattress to sleep on.

• If lifting things hurts, go see a specialist. If you don’t know who to see, get in touch with me for recommendations.

I hope this helps somewhat, let me know if you’re in pain or have any questions!