Standing desks are becoming more and more popular, but adding a balance board to your setup could further improve your overall health.
THE TOP 5 HEALTH BENEFITS OF USING A BALANCE BOARD FOR YOUR STANDING DESK
The benefits of good posture when standing.
The Art of Manliness not only gives you great information on standing posture, but a whole Ultimate Guide to Posture and its health benefits.
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15 minute Foam Roller Tutorial – How to Use a Foam Roller for Low Back Relief
Foam rolling relieves muscle tension and acts as a deep tissue massage
Sources
Reduce Back Pain with Foam Roller
The more time you spend sitting down the more likely you to accumulate more fat in your backside or lower half of the body. Lose weight by standing at work.
standingdeskconverter.com gives insight how to stay healthy and lose weight standing at work.
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Could Electric Stimulation change how doctors treat chronic pain? Electric Stimulation has been used to treat back pain by electrical stimulation of the spine. But, it has also been used to treat issues with other parts of the body, including the arms, knees and hips. The Fix has a great article on how Electric Stimulation is gaining support among doctors.
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Suffering from persistent back pain? Read this article from Everyday Health on 10 ways to ease back pain.
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At some point, everyone has low back pain. Check out these 9 Yoga stretches to relieve low back pain at outsideonline.com
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You can reduce back pain with foam roller by doing simple exercises to release trigger points. Foam rolling is a technique used for self- myofascial release, in other words a technical term for releasing tight muscles, with self-massage.
Foam rollers come in a variety of sizes and densities, so they may enable you to adjust pressure and related factors.
Although, you can reduce pain with a foam roller. However, rolling incorrectly can actually exacerbate injuries.
Below are some common mistakes to avoid:
Rolling Too Quickly
A common mistake with foam rolling is rolling too fast. It might feel great at first, but ultimately, it does little to eliminate adhesions. Instead, go slower on your rolls, so your muscles have time to adapt to the change in compression—then start to relax.
Rolling Directly (and Only) Onto Pain Sites
It may be tempting to roll directly onto a pain site, but the site of tension is usually the result of an imbalance elsewhere. That’s why it’s recommended to roll a few inches around the site of pain, then use large sweeps over the entire area.
Reduce Back Pain with Foam Roller
2 areas to focus foam roller on to reduce back pain
- Lengthening your Neck and Upper Back
- Extending Your Lower Back
You can reduce back pain with foam roller by doing simple exercises to release trigger points. Meanwhile, check out this video by Howcast on how to reduce back pain with a foam roller.
If you want to try more exercises, check out these 5 unusual foam roller exercises .
Remember that just like any other technique, foam rolling should be used as a tool to help you feel better.
If you have an existing back or spine condition, you should check with your doctor. In addition, you might want to consider working with a physical therapist or trainer who can show you the correct way to use the foam roller.
Sources
https://blog.paleohacks.com/foam-roller-for-back-pain/
https://www.wikihow.fitness/Stretch-Your-Back-Using-a-Foam-Roller
Other back pain relief links
Dry needling (DN) is a treatment option for relief of chronic low back pain.
What is Dry Needling? DN is a procedure during which a thin filiform needle is directly inserted into an active myofascial trigger point (MTrP).
Stressed or injured muscles, often form trigger points, that cause pain and tightness.
The goal of dry needling is to create a muscle twitch response, which is a sub-cortical reflex. In other words, the nerve impulse travels to the spine and back out to the muscle rather than going up to the brain. At this time, the physiology of the muscle is changed.
As a result, for someone who is suffering from chronic low back pain, Dry Needling, will target the MTrP , then tension of the low back is released. Subsequently allowing the muscle to stretch and contract more effectively.
Mayfield Brain and Spine demonstrates and explains how one may get Low Back Pain Relief with Dry Needling.
Dry Needling is within the scope of practice for a Physical Therapist. However, several other health professions cite that dry needling is within their specific scope of practice as well. But, there is specific U.S. state rules, regulations and guidelines that do not permit the practice of dry needling. Find out here
In conclusion, many people are seeking new and safe alternatives to treat their low back pain. Dry needling may be part of the solution.
The therapy is a generally safe procedure for most people. However, you should first talk to your primary doctor about whether dry needling is an appropriate therapy for your low back pain.
One of the most common causes of low back pain is poor sitting posture. Improper position puts strain on the back, excessive pressure on the joints, muscles, and discs, causing pain.
Reduce back pain with proper sitting posture.
Medicial News Today suggest you can improve posture and achieve a proper sitting position, as result reducing back pain by:
- keeping feet flat or rest them on either the floor or a footrest
- avoiding crossing knees or ankles
- maintaining a small gap between the back of the knees and the chair
- positioning knees at the same height or slightly lower than the hips
- placing ankles in front of the knees
- relaxing the shoulders
- keeping the forearms and knees parallel to the floor where possible
- holding elbows at the sides creating an L-shape in the arms
- sitting up straight and looking forward without straining the neck
- keeping the back against the chair, or using a backrest or cushion if there are places where the back does not comfortably meet the chair, especially in the lower back region
- avoiding sitting for long periods at a time, ideally taking at least a 10-minute break for every hour of sitting
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