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Join me for the Sitting Survival Guide.

This is a 3 part series of videos. I usually teach this information during corporate wellness presentations.  Check out the whole series to learn valuable tips and techniques to help reduce and reverse the damage from prolonged sitting.

Please excuse the poor lighting this was shot on location.

Click Here To Check Out The Back Restoration System

VIDEO TRANSCRIPTION

Hi, Dr. Joe Tichio here, today I am onsite working with a local business helping to improve the quality of health and wellness for their employees.  I spent the day sharing what I call the Sitting Survival Guide.

If you sit for a living whether that’s at a desk, in front of a computer, or driving, the hours will add up quickly.

Especially when you take into consideration the hours you spend…

  • commuting- whether driving or biking
  • eating (breakfast, lunch, dinner)
  • playing video games
  • watching tv
  • surfing the web

The hours add up quickly and can easily reach up to 8 or 9 hours a day.

Prolonged sitting takes a toll on your body, it can cause a lot of damage to your spine, create joint degeneration, lead to postural stress, tight muscles, aches and pains, and even lead to headaches, and fatigue.  Prolonged sitting has also been linked to a higher risk for diabetes, obesity, and a shorter life span.

So I put a series of videos together titled: The Sitting Survival Guide.  This is part 1 and today I’m going to share with you the 3 most important stretches to protect your spine from the damaging effects of sitting.

When you sit, muscles tighten and pull your spine into a hunched position at both the top and bottom.

Your head, neck, and shoulders round forward.

Your hips and pelvis tuck under.

This compresses your spine into a C-shape which is a weak and unstable position for your spine. So the first thing we are going to do is work on your hip flexors, hamstrings, and chest muscles.  Relaxing these muscles is the first step to helping your spine recover from prolonged sitting.

I’m going to show you 3 stretches you can do just about anywhere without any special equipment.

Let’s get right to it.

Standing Hip Flexor Stretch

Stand facing a chair.  Right foot flat on the ground. Place your left foot on chair. Gently tighten your abdominal muscles and right gluteal muscles to protect your lower back. Bend the left knee and move your hips forward to stretch the right hip flexor.  Hold 20 seconds and repeat on the other side.

Standing Hamstring Stretch

Stand with your right foot flat on the ground and place your left foot on a stable surface (top of desk).  make sure your chest is facing front with no twist in your spine. Hinge from your right hip with your head and chest moving forward.  Make sure to avoid bringing your chest and face toward your knee. Hold 20 seconds and repeat on the other side.

Chest Stretch

Interlock the fingers of both hands and place them behind your head. Keep your shoulders down away from your ears.  Separate your elbows bringing them inline with your ears, as if you wanted your elbows to touch behind your head.  Be careful not to push your head forward.  Hold 20 seconds.

Take action and put these 3 stretches to work right away. I recommend performing these every day, preferably in the afternoon (lunch break) and again in the evening.  This will help counteract the damage that sitting is creating in your body.  Keep an eye out for part 2 of the sitting survival guide.

For an amazing guide to getting rid of lower back pain check out The Back Restoration System, it has helped thousands of people to get out of pain and back to life.

If you have any questions or want me to discuss a topic, please leave a comment below and I’ll either answer your question here or work it into a new video.

See you soon.



You may have heard about the importance of core strength to help prevent back pain and make you less prone to injury.

It’s true, a strong core is essential to prevent many types of musculoskeletal pain and injury including lower back pain.

But the most common abdominal exercises can make your back pain worse. Learn which exercises to avoid and a couple of safer alternatives.

VIDEO TRANSCRIPTION

Hi, Dr. Joe Tichio here.

You may have heard about the importance of core strength to help prevent back pain and make you less prone to injury.  It’s true, a strong core is essential to prevent many types of musculoskeletal pain and injury including lower back pain.

But the most common abdominal exercises can make your back pain worse.

If you suffer with chronic lower back pain or you have a lower back injury, this is really important.

Stop doing sit-ups, crunches and leg lifts.  These exercises do more harm than good.

Let me explain why and then I’ll show you a couple of alternatives to strengthen your core safely.

Sit-ups and crunches curl your upper body forward into spinal flexion, which is the most damaging movement for your lower back.

It reinforces and may even amplify the slumped sitting posture.

These movements compress your spine and place pressure on your discs.  This can lead to an increased risk of back disorders including bulging discs.

When it comes to bilateral, both legs at the same time, leg raises or lifts, research has shown that it causes even higher levels of spine compression than sit-ups.

So those moves are out, but now we need a safe and effective approach to training your abs.

Here are 2 safe options.

Bent Knee Leg Raise

Lie on your back keeping your head in line with your spine.  Tighten your abdominal muscles and slowly lift your foot off the ground.  Keep your knee bent and bring it toward your chest.   Hold for 5 seconds.  Slowly lower your leg back down.  Be careful not to drop the leg, rather lower it under control.  Perform 5 times for one leg, then switch and perform on the other side.  Take a 30 second break and repeat 5 additional times per leg.

 

 

 

 

 

8 Point Plank – Modified Plank
In a regular plank, your body weight is supported by your hands and feet.   In this modified version, your hands, elbows, knees, and feet will support your body weight.   This will protect your lower back, while challenging your abdominal muscles.

Hold for 5-10 seconds, relax, repeat 5 times.
If you need more of a challenge, take a 30 second break and add an additional 5 times.

 

 

 

If you have back pain, it’s important to go slow and don’t train until failure.  That’s why we are performing each movement for a 5-10 second hold, then giving it a break.  As your back heals and you feel better you can move on to more intense training.

Remember if you’re not working with an expert be careful.

There is a lot of bad advice out there regarding exercise and back pain.  If you’re not cautious you could end up making your problem worse.

I see this all the time.  Sit-ups and crunches are just one example of many unsafe exercises that are often recommended to back pain sufferers.

What other exercises are you doing that may be making your back pain worse?

That’s why I created The Back Restoration System, it has helped thousands of people to get out of pain and back to life.

If you have any questions or want me to discuss a topic, please leave a comment below and I’ll either answer your question here or work it into a new video.

Have a great day.


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Disclaimer: The entire contents of this website are based upon the opinions of Dr. Joseph Tichio, DC, unless otherwise noted. This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. The information on this website is not intended to replace a one-on-one relationship with a qualified healthcare professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Joseph Tichio, Doctor of Chiropractic and his community. We encourage you to make your own health care decisions based upon your research and in partnership with a licensed professional healthcare provider in your state.