dearJulius.com

3 Ways to Avoid Back Pain at the Office, Home, and Gym

Don't wait for pain to strike. Here's how to protect your back, 24/7, at home, the office, and the gym with tips, exercises, and advice.


By Sara Angle, Men's Journal
Young men at standing desks in office

Don’t wait for pain to strike. Here’s how to protect your back, 24/7.

At the office

You’ve probably heard that sitting is the new smoking, and it doesn’t do your back any favors, either. The position puts stress on the lower back, but you can mitigate the damage by getting up every 20 to 45 minutes, and changing positions, says Jeffrey Goldstein, chief of spine surgery education at NYU Langone.

If you’re a desk jockey, nab an ergonomic chair, which optimizes your posture and provides lumbar support for lower back aches. Set the height so that the keyboard is below your elbow-height, meaning your arm bend is greater than 90 degrees. Position the monitor just below eye level and use a phone headset instead of cradling the receiver against your ear.


At the gym

Inadequate strength and flexibility in your core and back is the number one reason for back pain, Marcus says. Healthy muscle isn’t just strong; it’s also relaxed. “Focusing on strength without respecting flexibility is a big mistake,” he says. It goes without saying that aiming for weightlifting PRs to the detriment of technique is an express track to injury.

And employ smart back practices during cardio, too. When you’re on a machine, especially an elliptical or stair climber, resist the urge to lean over the front handlebar. You’re robbing yourself of full cardio potential and putting unnecessary stress on your spine. Instead, stay tall, with shoulders back and arms at your sides, which works your core, too.


At home

Start your day with some exercise—a serious workout, shooting hoops, a 15-minute walk—to wake up your joints, says Rami Said, D.P.T., of the Columbia University Department of Neurological Surgery. Then stretch if it feels good. And when you get home from work, it’s OK to flop on the couch and rewatch a few episodes of Stranger Things, so long as you get up and move about every 20 minutes.

Just as your back needs to stay active during the day, it also needs to move during the night, Marcus says. That’s where your mattress comes in. If it’s too soft, you sink in and usually stay in one position. Opt for one that’s slightly firm, which encourages your body to adjust positions during the night.


See more at: Men's Journal

COMMENTS





|Featured Content_$type=three$c=3$l=0$m=0$s=hide$rm=0

Name

Accessories,38,Beards and Shaving,29,Dating,4,Dress,23,Fashion,73,Featured,6,Features,60,Fitness,152,Friendship,2,Grooming,83,Hair,52,Hair Care,22,Hairstyle,53,Health,162,Healthcare Tech,1,Healthy Living,47,Impress Women,4,Lifestyle,36,Relationship,38,Shirt,4,Shoes,1,Skin Care,13,Style Guide,25,Understanding Women,5,
ltr
item
Men's Magazine: 3 Ways to Avoid Back Pain at the Office, Home, and Gym
3 Ways to Avoid Back Pain at the Office, Home, and Gym
Don't wait for pain to strike. Here's how to protect your back, 24/7, at home, the office, and the gym with tips, exercises, and advice.
https://4.bp.blogspot.com/-pouTcoMYbCo/W7Z-H4x8LSI/AAAAAAAAP6s/cfHGASHCIeYss3pD34eCdOlZ-wVHnpETgCLcBGAs/s1600/1.jpg
https://4.bp.blogspot.com/-pouTcoMYbCo/W7Z-H4x8LSI/AAAAAAAAP6s/cfHGASHCIeYss3pD34eCdOlZ-wVHnpETgCLcBGAs/s72-c/1.jpg
Men's Magazine
https://mens.dearjulius.com/2018/10/3-ways-to-avoid-back-pain-at-office.html
https://mens.dearjulius.com/
https://mens.dearjulius.com/
https://mens.dearjulius.com/2018/10/3-ways-to-avoid-back-pain-at-office.html
true
325636241378452963
UTF-8
Loaded All Posts Not found any posts VIEW ALL Read More Reply Cancel reply Delete By Home PAGES POSTS View All RECOMMENDED FOR YOU LABEL ARCHIVE SEARCH ALL POSTS Not found any post match with your request Back Home Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sun Mon Tue Wed Thu Fri Sat January February March April May June July August September October November December Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec just now 1 minute ago $$1$$ minutes ago 1 hour ago $$1$$ hours ago Yesterday $$1$$ days ago $$1$$ weeks ago more than 5 weeks ago Followers Follow THIS PREMIUM CONTENT IS LOCKED STEP 1: Share. STEP 2: Click the link you shared to unlock Copy All Code Select All Code All codes were copied to your clipboard Can not copy the codes / texts, please press [CTRL]+[C] (or CMD+C with Mac) to copy