A health specialist is encouraging individuals to adopt a ‘3 in 3’ approach to alleviate their back pain and discomfort.
This recommendation comes in light of recent statistics indicating that nearly 60% of people in the UK suffer from back pain.
Back pain is often considered the most prevalent form of disability in the UK.
Julie Jennings, an independent occupational therapist, believes that this expert-recommended technique can provide relief for those dealing with back pain.
The three straightforward adjustments can be incorporated into daily routines to help significantly lessen persistent back pain.
This method consists of performing three simple seated stretches within three minutes several times a day, which can help prevent back muscles from becoming stiff and maintain overall flexibility.
Julie says: “One of the biggest causes of back pain for many people is a consistent poor posture. Many of us revert to what is often called our ‘comfort posture’, the position we feel is the most comfortable for us to sit, or move around in.
“However, this posture is often an underlying cause of chronic back pain.” If you work sitting down, your chair may also be forcing you to sit in a bad posture for your back. The expert adds: “For this reason, take time to see whether your chair is the right fit for you.
“When standing or walking, try to be conscious of your posture. Are you slumping forward into a stooped position, or are you holding your head and shoulders back instead? By consciously correcting yourself on a daily basis, you will gradually encourage your posture to improve.”
Keep your body moving with the 3:3 method:
When you’re experiencing back pain, you may believe reducing your activity will lead to better results. However, that’s usually not true.
Julie explains: “Whilst it’s true that you should avoid strenuous exercise that is likely to aggravate your pain further, restricting movement throughout the day can cause your muscles to stiffen, leading to the possibility of the pain worsening, or at least not improving.”
It’s important to keep your body active during the day. A simple way to start is by getting up and moving around. You might also want to incorporate a straightforward 3:3 technique into your daily activities.
This method consists of performing three seated stretches over the course of three minutes, which can help keep your muscles from becoming stiff without needing to leave your chair.
Just do three different seated stretches, holding each for 15 seconds, followed by a 15-second rest. After that, repeat the cycle two more times. Make sure to do this several times throughout the day to maintain flexibility and avoid stiffness.
Julie’s recommended stretches:
1. Torso twists
Aiding spine mobility, this armchair workout can help to improve blood circulation while engaging your core muscles.
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Step 1: Sit upright in your chair and don’t lean back. Keep your eyes upward and straight ahead.
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Step 2: Cross your hands across your chest with bent elbows.
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Step 3: Exhale and then gently twist your torso to one side. Engage your core and always keep your back straight.
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Step 4: Inhale, slowly return to the centre and then repeat on the opposite side. Aim for six twists on both sides.
2. Chest stretches
This first chair exercise is a great one to help relieve any aches or tension in your upper body, which in turn, will help improve your overall posture.
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Step 1: Sit upright, away from the back of the chair with a straight back. Roll your shoulders in circular motions to release tension.
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Step 2: Extend your arms out to the sides in a ‘T’ shape, then gently push your chest forward to feel a stretch.
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Step 3: Hold for 15 seconds and repeat five times.
3. Seated backbend
If you have been experiencing tightness in your lower back, neck or chest, adding this stretch into your seated workouts can help relieve this.
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Step 1: Sit at the edge of the chair, suck in to secure your core, and keep your back upright to straighten the spine. Have both feet flat on the floor and keep your hips square.
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Step 2: Place both hands on the hips. Then, slowly arch the back inward and push the stomach outward, leaning backwards using only your upper body.
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Step 3: Keep this position until you start to feel a comfortable stretch (around 10-20 seconds). Release and return to your starting position.
Back pain, especially in the lower back, is common, according to the NHS. While it often gets better in a matter of weeks, it can occasionally persist or recur. Fortunately, there are several strategies you can try to alleviate the discomfort.
Causes of back pain:
Back pain can have many causes. It’s not always obvious what causes it, and it often gets better on its own. A common cause of back pain is an injury like a pulled muscle (strain).
Sometimes, medical conditions like a slipped disc, sciatica (a trapped nerve) or ankylosing spondylitis can cause back pain. Very rarely, back pain can be a sign of a serious problem such as a broken bone, cancer or an infection.