Try a Core Sandwich?
Tiny posture tweak = big back pain relief
You may not even realize it, but there’s one thing you do nearly every day that may be making your body feel miserable…
Standing in one place for long periods of time!
Think about how often this happens:
- Folding laundry
- Doing dishes
- Watching a soccer game
- Waiting in line
If your back or hips hurt after standing, your posture while on your feet could be the problem.
JUST ONE THING
If you have to stand in one spot, there are some simple posture tips to think about to prevent aches and pains.
Your JUST ONE THING to Avoid Back Pain When Standing
Keep your knees soft and pelvis neutral
Most people stand with locked knees or a tilted pelvis.
This puts extra stress on your lower back.
There are two common posture problems:
- Anterior pelvic tilt: your hips tip forward, making your lower back arch too much
- Posterior pelvic tilt: your hips tuck under, flattening your back too muchBoth can cause pain.
But with a few small changes, you can prevent those aches and pains.
How to Avoid Back Pain When Standing For a Long Time
- Keep your knees soft, NOT locked out. When your knees are locked out it alters the position of your pelvis.
- Don’t arch (or a slump) your pelvis for longer than 1-2 minutes - Instead, keep your pelvis moving 💃
- CORE SANDWICH - Periodically squeeze your glutes from the back and your abs from the front to stabilize and realign - this really helps!!!
Extra Tip:Try to shift your weight from side to side (not just your hips) as often as you can, with your knees soft.
Did You Know...
- Attention moms📢: Pregnancies can change the alignment of your core. After having children, more women experience an “anterior” pelvic tilt (pelvis tilted forward creating an excessive lumbar arch) than a “posterior” pelvic tilt (pelvis slumped under, flattening out the low back). But both can lead to low back pain. THIS program can help your chronic pelvic tilt and decrease back pain!! (🎉 Mother’s Day Sale on now!).
- Proper shoes matter. If your shoes don’t help hold your foot level when you’re standing, then your entire leg will roll inward or outward, making your knees, hips and low back hurt.
- Improving your full body strength, from head to toe, is the VERY best away to significantly decrease the aches and pains you experience in your daily life. THIS beginner-level training program is the best place to start. (🎉 Mother’s Day Sale on now!).
Until next week... Be strong💪
