Home > Pain Prevention > Core Muscle Strength, Low Back Pain and the Spine Force

Core Muscle Strength, Low Back Pain and the Spine Force

core muscle strengthIn a technologically advanced world like ours (especially in New York City), it’s a sad fact that much of our time is spent sitting, at computers. It’s unavoidable, of course. But, it’s also a potential problem. So much time sitting (without correct posture to support the spine) can lead to serious low back pain.

Now maybe that sounds a little far-fetched, but it’s true. Long periods of sitting means that many of the important core muscles of the abdomen, hips and back aren’t used, or are under-used and can weaken over time. And core muscle strength is crucial to maintaining adequate the support of the structures of the spine. In short, it’s a recipe for a back injury. That’s why ergonomics and regular stretches at your desk are important. That’s the first thing we need to discuss.

 


 

Sitting as your desk may seem like a no-brainer, but there’s actually a very specific way to sit to avoid the common injuries that come with bad posture and poor positioning.

proper desk posture ergonomicsThe key is right angles – keep your seat height so that your knees are at a 90° angle to your thighs and your hips are also at a 90°. In this position, your feet should be flat on the floor. The last important 90° is at the elbow. You shouldn’t be reaching forward to type, but rather have the keyboard tray pulled out to you. This reduces potential injury to the wrist and shoulder.

Other important desk posture notes: 1) keep wrists straight, avoid cushions that cause them to bend; 2) have the top of the monitor be about eye level with a slight upward tilt in angle; 3) for added lower back support, a lumbar cushion may be used; and 4) have buttocks firmly planted in the back of the chair’s seat (in other words, don’t slouch).

However, we don’t often have time to pay such close attention to our posture, and injuries and pain happen. If that ever happens, we can help you.

At Living Well Medical in NYC, we use a device called the Spine Force to re-educate spinal support and core muscles that are so crucial to a pain-free lower back. Programs for balance, agility, and endurance all work towards more normal back function and a reduction in pain. If you need need with lower back pain, give us a call at (212) 645-8151.

Dr. Shoshany

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Categories: Pain Prevention
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