Do you have back pain at the end of your workday? Do you find yourself sitting all day long? Do you have pains and aches that limit you in your daily routine? We can all relate!

Pain is one of the biggest roadblocks in life. Take some of these tips with you and see if they can help you optimize your movements.

Whether your job involves tons of sitting or working in the field, good posture is always the best foundation for managing life’s pains.

Standing/Sitting Posture

  • Shoulders pulled slightly back, eyes forward.
  • Pull your head away from your phone or computer screen and let those shoulder blades drop down and back.
  • Look down to your side and let your arms hang comfortably and rotate your thumbs and palms slightly back to facilitate good upper body posture.
  • If you have an arch, pull that belt buckle up towards your belly button.
  • If you are too pulled under and round down in the lower back, try to pull your tailbone back and up without losing your upper body posture.

Prioritize Daily Movement!!!

Ten minutes every half day can make a big difference

  • Be sure to schedule some time to get up and move. Walk around outside, stretch, or just take a stroll around the office to maximize those ten minutes. This time can rejuvenate the mind and keep the body feeling ready.
  • Make sure to use your hips and glutes! We walk because it involves your hips and your butt. Anytime you lift or carry something you must know how to use your hips instead of your back and arms.
  • When you stand up tall or bend over to brush your teeth, think about how you can squeeze your glutes as tight as you can so that they become more sensitive to your movements. The more you can use your legs to operate through the day, the better.

Picking Things Up

When you go to pick things up from the ground, car, or any surface, see how you can include the hips and legs to avoid lower back and shoulder pain.

  • Make sure to find good footing, take a wider stance if you can, and use your hips to pull down and set up for a good lift off. If you can’t squat down to get it, try to keep a neutral spine and fold from the hips without rounding your back at all.
  • Bracing. Most people have trouble bracing their core in everyday activities. We like to say “pretend like someone is about to punch you in the stomach.” When you prepare your stomach for that impact, you create a strong shield that helps brace the midsection and lower back for any loads you might pick up.

Be sure to take these tips and utilize them throughout the day to stay pain-free and avoid any setbacks!