Many of us spend a significant portion of our day in a position that causes our spines to be bent forward. This can occur while driving, working on computers, or even texting on our phones. Unfortunately, this position not only stretches our lower back muscles, but also gradually tightens other muscle groups like our hip flexors and hamstrings. This can have specific implications for our spinal health, potentially leading to conditions such as lumbar disc herniations and radiculopathies (pain shooting down the leg). These problems arise when pressure is applied to the nerves in our spine and the peripheral nerves that extend down our legs. These nerves are crucial for proper muscle functioning and skin sensation, and excessive pressure can disrupt these pathways.
Fortunately, there are steps we can take to alleviate these issue. Simply sitting up with good posture and avoiding a slouched position can be a good starting point. Additionally, exercises like back extensions can help reverse the negative impact of slouching when it is appropriate for an individual after being evaluated by a physical therapist. In my experience, I have also witnessed the benefits of implementing stretching for the hip flexors, glute muscles, and hamstrings. These stretches can further alleviate some of the symptoms caused by prolonged seated positions. However, the key with any of these exercises is to be consistent and disciplined. An individual will not reap the benefits of these exercises by just performing them once a week, but by performing them several times a day.