I have a collapsing disk in my low back that has given me intermittent low back pain over the last 4 years. It was sparked by an over-use injury and is something I’ve been dealing with ever since. People suggest that I should pay attention to my posture and work on my core. These all seem like fine enough ideas… but what does it really mean to keep better posture? To work on my core – should I just do more crunches? When advice is generic- it elicits a pretty mediocre outcome.
I have an adjustable standing desk at work, but let’s be honest – standing all day is tough and some days I’m just too tired to put in the extra effort. Besides, it just feels so good to chill in my cushy office chair. One of the things I’ve found that aggravates my low back pain is when my hips get out of alignment. Going to the chiropractor every day is not exactly a feasible option, and so last time I went in for an adjustment – I asked if he had any recommendations on how to keep my hips in better alignment on a regular basis. The conversation quickly turned to my sitting habits at work. I thought, “great… here we go… another conversation on keeping better posture” His recommendation was a little unexpected though… he thought I should try sitting on an inflatable exercise ball.
I assumed it was exclusively to force me into better posture, but he explained that the muscles I would use to stay balanced on the ball during the days are the same muscles that surround my hip bones. By specifically strengthening those muscles, the hips will have a much harder time getting out of alignment. This prospect intrigued me and so I decided to give it a go.
I have now been doing a combination of standing and sitting on an exercise ball for about 2 weeks now and I cannot even believe the difference. I have not had any sign of back pain in the last 2 weeks. This is the first time in 4 years that I have gone that long without pain. I’ve tried many things over the years including planking to build my back muscles, massage therapy and even using a cannabis cream when my back was really flared up. Good thing I live in a place where this stuff is legal because it’s been a life saver on some days! So far, this is the most targeted strategy I have encountered and I am absolutely hooked.
I am also loving the extra core work throughout the day. I try to find micro moments in my day where I can interject small changes to improve my overall health and wellness. Some examples of things I already do is take the stairs when I can, walk on my lunch break and take short 30 second “breath” breaks where I try to let go of all the tension in my body and refocus. It’s amazing how much tension can build in my arms, shoulders and neck without me even realizing it. Having a short reset every hour has been a powerful exercise for me. Getting to work on my core and engage my muscles more throughout the day while I’m just sitting at my desk has really fit into that philosophy for me.
If you want a little more inspiration on reasons to try an exercise ball at work check out this video. She also offers a couple of subtle exercise options you can do at your desk while working.
Every situation and body is different, and so sitting on an exercise ball may not help everyone who has back pain – but I wanted to share my experience in case it is beneficial to anyone else. Thanks for reading. <3
I'm with you! I had a similar breakthrough when I swapped my office chair for an exercise ball. Yeah, to me it's a great option for keeping the legs active while seated, rather than planted motionless on the ground. And your mention of the core exercise is really important part of the benefit too.
That's such a great point... I've been pretty focused on my back and core that I didn't even really think about how it is working my legs. Thanks for sharing your experience... i'm glad to hear that you've found benefit from using an exercise ball too!
I LOVED this article! I'm totally going to try it. They've got these at my kids' school and they are actually really comfortable. My whole hip socket and low back is out of shape. I'm in need of a makeover. And I love the "micro" ways to improve my health, without a huge overhaul in a busy day. Thanks for this. Very motivating, and well written.
What with the poem you posted and now this, I think we're going to get along.
OK. I totally went out and bought an exercise ball. I have been sitting on it at my office at home. Looking forward to seeing better back health! Thanks for the nudge.
BENEFITS TO SITTING ON AN EXERCISE CHAIR:
I'm so glad you enjoyed the post! I was a little skeptical if sitting on the exercise ball would help my low back pain, but i've been so happy with the results.
You should totally give the "micro-moment" idea a try. You might be surprised what little pockets of time you find in your day to do something good for your body. Sounds like your a busy mom - and so finding ways to fit in full- on workouts is probably super challenging!
Wow I really look forward to try it :) Thanks for the tip, there are lots of us suffering of back/hip pain. Upvoted and resteemed.
Thank you so much for the upvote and resteem! I hope you enjoy giving this a try and that it is able to help you.
I almost have the same problem,,, and your idea is a good one to try.
I’m so glad to hear you found it helpful! Luckily, exercise balls are relatively inexpensive thing to try out. :-)
yea you alright so helpful post :) upvoted and follow
img credz: pixabay.com
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