Get ahead of the pain curve…
By Erica Thorneburg, LMBT 00183, CEAS I
The latest wellness catch phrase in the workplace world is that “sitting is the new smoking.” Some have even referred to it as “Sitting Disease.” Does that mean the value of taking a micro break equates to quitting smoking? If a stroll around the office quells the ill effects of sitting for extended periods of time, I’m a fan! In the same fashion, computer-ing, smart phon-ing and tablet-tizing may be just as harmful to the human form as sitting too long, if not counterbalanced.
But, hey, that’s not the worst of it. Many take their out-of-balance bodies to the gym and pound away their mental stresses, meanwhile, paying little to no attention to form and bio-mechanics. This can lead to various injuries. Even if you are somewhat mindful of your movement, you still may be at risk since bringing attention to form does not correct existing musculoskeletal imbalance, nor does it prevent the wear and tear on joints, tendons, and other soft tissues of the body that result from dysfunctional movement patterns on a planet with gravity!
Many of us stop and listen to our body only after it has been yelling through some form of tension, discomfort or pain — once the dysfunctional patterns have set in — how do we get ahead of this curve ?
Do you see yourself in any of these scenarios? If so, let’s be real…none of these things will change! At least, I hope it is unlikely you will stop working, exercising, or using your devices to connect with your world. The good news is you don’t have to stop doing anything. It is more something you might add…
Getting ahead of the pain curve begins with building a new healthy habit which can, initially, be a struggle. Remembering to STOP and do “micro-break exercises” is the first hurdle. The next hurdle is establishing unhurried, quality time with yourself and then, you must allow the relaxation to happen. Eventually it takes less energy to remember and less time to practice as your body re-conditions itself to respond. Compare it to flossing your teeth…except this is flossing your body. You will earn the long term benefit of the preventive measure while also enjoying the immediate relief in the present moment — it always feels good to remove the popcorn from your teeth!
For terrific insights and helpful suggestions on habit change, go to:
3 simple daily practices to counterbalance physical stress and strain
1. Wiggling — relax your own muscles — let go from within.
When working with my clients, I give the example of the “bobble-head”. You know, the little figurines that have big, ridiculous, wobbling heads? Well, see if you can imagine you are one of those!
a. In a seated position, close your eyes, rest your hands comfortably in your lap.
b. Begin to wiggle the torso, drop the shoulders, and soften all the neck muscles.
c. Allow your head to “bobble” to and fro… teetering in all directions.
If you achieve this, you should experience a sensation of your head floating and sense of deep relaxation. You may even yawn. Guess what else is happening? You have stimulated the lymph in your upper body to move which is beneficial in more ways than I can share in this article. Simply put, your lymphatics govern the immune system and keep your internal healing processes functioning.
2. Follow your breath — there is no striving and there are no goals.
a. Relax back into your chair. (You may lie on a mat or bed as well, depending on when and where you choose to practice).
b. Maintain a “gentleness” with yourself as you begin to breathe in through the nose and then, out through the nose.
c. Do your best not to force your breathing pattern. Allow yourself to breathe naturally, let your inhale be as soft and gentle as it wants to be. Allow your exhale to be as long as it wants to be. (If you find yourself changing your breathing, just let go again, return to simple attention…allowing. Letting go of thoughts, distracting sensations, and conscious control are all part of the practice of returning to the breath).
Maintain this continuous, soft, flow of breathing for 5–15 minutes. Over time and with regular practice, this breathing “meditation” can help lower high blood pressure and reduce stress. You may even notice the tension in your upper body melt away. There are so many other health conditions that improve with regular meditation practice, particularly autoimmune disorders. Do this practice in the morning when you get up, during the middle of the day (if you can make time) and before you go to bed. The duration of the practice should be at least 10–15 minutes to achieve long term health benefits.
Do not underestimate the power of short-term benefits!
3–5 minutes in the form of a micro-break is a terrific way to “re-set” your mood after a tough meeting, or to refocus on your posture if you are experiencing discomfort from keying and don’t have time to actually get up and move around.
3. Foot ABC’s — keep your blood flowing
a. Sit back so that your bottom is in full contact with the back of your chair.
b. Straighten your right leg and begin to “draw” the alphabet in all capital letters with your foot…A to Z.
c. Repeat with your left side.
This is a terrific exercise for your lower body if you do not have time for a walk because it keeps the lymph moving. Also, frequent activation of the muscles and tendons that attach to the ankle and foot promotes stability and balance.
The activities of this digital world may be doing damage that you do not feel today, creating an internal environment primed for injury and chronic pain.
