Identify things you may be doing in your day-to-day life that may hinder proper spinal alignment. For instance, if you often wear high heels or pointed toe shoes, those limit your foot’s ability to move and function properly and will significantly impact your body’s alignment. Or if you spend hours each day slouched in your chair, hunched over your computer, this is contributing to poor alignment.
When at work, or anytime you will be sitting for a long period of time, place support behind your lower back (lumbar spine) and be sure to rest your back against the chair. We place more pressure on our spine when we sit than when we stand. And many of us sit for long periods of time each day. Allowing your back to have adequate support and allowing it to rest, is essential.
For short periods of time, begin to use a stability ball instead of your office chair. The key is to start small here. To begin, try sitting on the stability ball for 20 minutes at the beginning of your day, 20 minutes after lunch, and then 20 minutes at the end of your day.
MOVE. Take movement breaks throughout your day. Movement enhances the blood flow to the spine and encourages mobility and range of motion, making proper spinal alignment easier to maintain. When working on the computer or sitting for long periods of time, set an alarm for 45 minutes to 1 hour. Work concentratedly and on one task during that time. Turn your phone off or put on airplane mode.
Then, set another alarm for a 10-15 minute break. During this break, get a snack, something to eat, and MOVE your body: go for a short walk and soak up some sun, stretch, jump, dance, etc.
When your alarm goes off, you will return to work, and you will feel more refreshed, energized, and focused. Repeat cycle throughout your day 🙂
Exercise daily. This doesn’t mean you should be going to a high impact Crossfit class everyday. This can mean something as simple