Quick and Easy Low Back Savers


If you’re a fan of this blog, you’ve probably already read about the potential dangers of sitting for long periods of time in my post, “Beating Yourself Up With A Chair.”  It can contribute to several different issues, but it’s particularly problematic for the low back. Since changing careers to become a shepherd, moving about the countryside tending a flock is not a realistic option, we’re stuck sitting at computers. But, there are some simple things you can do everyday to help yourself avoid back pain.

A nice option, but will the department spring for this…?

Here are a few effective strategies:

  • Get up from your chair at least once every hour, but optimally every 20-30 minutes. Create a pop up reminder on your computer or associate another task with standing to make it habitual, like standing up when you’re on the phone.
  • Once you’re up, stand for 20-30 seconds and do some light stretching (see pictures below).
  • When you are in your chair, shift your position consistently – it helps reduce low back stress by moving the load around to different muscles and structures so no one area gets overworked.

Keep abs firm, take a deep breath and exhale through each stretch

Hold each stretch for 4-5 seconds and repeat up to ten times.  A little movement will go a long way to keep you feeling good!

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Michael Bento is an Advanced Trainer at the Clubs at Charles River Park. He holds a Masters degree in Human Movement and is certified by the National Academy of Sports Medicine as a Corrective Exercise Specialist and Performance Enhancement Specialist.

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