Decrease Low Back Pain at Work
We spend so much time sitting at our desks these days. And it can take a toll on our spines! In this post, we’ll discuss how to decrease low back pain from desk work.
The role of pelvic tilt
When sitting, the idea is to be seated directly over your “sit bones”, also known as your ischial tuberosities. Emphasizing sitting into more of an anterior pelvic tilt (arching your back) helps you better find these sit bones and align the spine into a more natural state when you lean back directly over them.
Secondary to muscular restrictions, or just plain laziness, we tend to fall into a posterior pelvic tilt when sitting which then flexes the entire spine forward, causing the rounded shoulders, stiff upper back, and forward head posture.
Let’s address the muscles that could be pulling us into this posterior pelvic tilt.
Glutes stretch
I show a stretch for that side gluteus medius and the piriformis. When seated in a posteriorly tilted position, not only are those glutes inactive, but they’re in a shortened position. Open them up with these stretches and then be sure to sit with BOTH feet on the floor. Stop crossing those legs ladies 
Hip flexors stretch
These babies rest in a shortened position all day long at a desk. Get up and stretch them out! This standing one also helps to activate your posterior chain as you press through the toes, straighten the leg, and squeeze the glute as you drop the hip and stretch your anterior chain.
Think of reaching UP and over to the leg in front.
These are important!
Do them before leaving your job today to reduce low back pain from sitting!
