5 tips to reduce back pain, including walking and avoiding prolonged sitting:
Walk Regularly: Walking promotes good posture and helps maintain a healthy spine. Aim for short, frequent walks during the day, especially if you work at a desk.
2 Avoid Sitting for Extended Periods: Sitting for too long can strain your lower back. Take breaks every 30 minutes, stand up, stretch, and walk around to relieve pressure on your spine.
3 🍌 Don’t sit like a banana!! Maintain Good Posture: make sure that your posture is neutral when sitting or standing. (In its natural curve). Keep your shoulders relaxed (happy shoulders!!), spine straight, and avoid slumping to reduce strain on your back.
4 Strengthen Core Muscles: A stronger core provides better support for your spine. Incorporate mindfulness Pilates exercises to build strength and reduce back pain.
(The best combination is breathing, relaxation, good posture, gentle comfortable stretching, basic core strength, back strengthening, learn with a highly experienced and qualified teacher like myself)
5 Stretch Regularly: Stretching, especially the back, hips, hamstrings, and lower back, can help reduce tension. Cat stretches are great for relieving tightness.
Implementing these habits can help reduce back pain over time.
✔️ Remember to always consult a Doctor, physio, osteopath, chiropractor or consultant for advice.
🎧 Listen to the back pain relief what a relief with Rachael Botfield here https://www.pilatestofeelgood.com/podcasts-1/back-pain-relief-what-a-relief-with-rachael-botfield
For specialised Pilates tailored to the back, message or email me bev@mindfulnesspilates.com to find out more and see how I can help, teach worldwide on zoom
Love Bev
#BackPainRelief #FeelGoodTips #SelfCare