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Simple ‘3 in 3 method’ could relieve back pain in just a few minutes every day – Mirror Online
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Straightforward routine involves doing three simple seated stretches multiple times a day to prevent your back muscles from stiffening – and you can give it a go todayThe simple ‘3 in 3 method’ is designed to help alleviate back pain and improve overall well-being. (Image: Getty Images/Science Photo Libra)Back pain is a common problem that affects a large portion of the population, with up to 60 per cent of people in the UK experiencing it at some point in their lives. The discomfort and limitations it can bring can be overwhelming, leading many to seek a variety of treatments to get some relief. But there’s a surprisingly simple – yet powerful – approach known as the ‘3 in 3 method’ you could try. It’s a straightforward routine which involves three simple seated stretches over the course of three minutes, several times a day. The idea is the stretches prevent the back muscles from becoming stiff, promoting flexibility throughout the body. By regularly engaging in these short stretching sessions, you can significantly reduce your chances of developing chronic back pain or exacerbating existing conditions, says Julie Jennings, an independent occupational therapist for HSL. She says one of the biggest causes of back pain for many people is a consistently poor posture. Many of us revert to what is often called our ‘comfort posture’, the position we feel is the most comfortable for us to sit, or move around in. However, this is often an underlying cause of chronic back pain. She says: “Your chair may also be forcing you to sit in a posture which is bad for your back. For this reason, take time to see whether your chair is the right fit for you. This is relevant for all furniture that you sit in, whether it’s your comfortable armchair at home, or your office desk chair. If your chair is badly fitting, consider investing in a new riser recliner to properly support your back and encourage good posture. “When standing or walking, try to be conscious of your posture. Are you slumping forward into a stooped position, or are you holding your head and shoulders back instead? By consciously correcting yourself on a daily basis, you will gradually encourage your posture to improve.” Keep your body moving with the 3:3 method When you’re dealing with back pain, you might think that limiting movement can help to improve the situation, but this often isn’t the case, says Julie. “While it’s true that you should avoid strenuous exercise that is likely to aggravate your pain further, restricting movement throughout the day can cause your muscles to stiffen, leading to the possibility of the pain worsening, or at least not improving,” she says. “Instead, try to keep your body moving throughout the day. Getting up and walking around is a great first step; you can also introduce a simple 3:3 method to your daily routine. This involves doing three seated stretches in three minutes, which will help to prevent your muscles from stiffening without having to leave your chair. “Simply take three seated stretches, hold each one in turn for 15 seconds, before resting for 15 seconds. Then repeat the cycle again twice more. Do this multiple times throughout the day to ensure your muscles remain flexible and to prevent stiffening.”
Julie’s recommended stretches: Torso twists Aiding spine mobility, this armchair workout can help to improve blood circulation while engaging your core muscles. Step 1: Sit upright in your chair and don’t lean back. Keep your eyes upward and straight ahead. Step 2: Cross your hands across your chest with bent elbows. Step 3: Exhale and then gently twist your torso to one side. Engage your core and always keep your back straight. Step 4: Inhale, slowly return to the centre and then repeat on the opposite side. Aim for six twists on both sides. Chest stretches This first chair exercise is a great one to help relieve any aches or tension in your upper body, which in turn, will help improve your overall posture. Step 1: Sit upright, away from the back of the chair with a straight back. Roll your shoulders in circular motions to release tension. Step 2: Extend your arms out to the sides in a ‘T’ shape, then gently push your chest forward to feel a stretch. Step 3: Hold for 15 seconds and repeat five times. Seated backbend If you have been experiencing tightness in your lower back, neck or chest, adding this stretch into your seated workouts can help relieve this. Step 1: Sit at the edge of the chair, suck in to secure your core, and keep your back upright to straighten the spine. Have both feet flat on the floor and keep your hips square. Step 2: Place both hands on the hips. Then, slowly arch the back inward and push the stomach outward, leaning backwards using only your upper body. Step 3: Keep this position until you start to feel a comfortable stretch (around 10-20 seconds). Release and return to your starting position. Identify potential causes “While there are simple ways you can relieve your back pain, understanding the reasons why you are suffering from it is an important step towards improving your quality of life. In many cases, small, simple changes can help to reduce the pain you experience on a daily basis,” says Julie. “You may have poorly-sized furniture that is causing you discomfort, or have a physical job that is causing pain, or it might be caused by a hobby or activity. Even something as simple as gardening can cause back pain due to poor posture and the time you spend bending over. “To resolve these issues, question whether you are prepared for the activity in the first place, have you “warmed up your muscles” beforehand. Doing the stretches above could help with this before you start and after you have finished the task. Can you make changes to your routine to prevent further aggravation? Can you improve your gardening posture? Take up a less strenuous activity? Scale back in some of the more physical areas of your job? Tackling these underlying problems can help to reduce the pain you experience and improve quality of life.”You can find this story in My Bookmarks.Or by navigating to the user icon in the top right.Top StoriesRecommended
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