The Sitting Solution, 2014 SittingSolution.

com
A BILLION-DOLLAR problem,
back pain is the most disabling con-
dition out of all 291 conditions in the
Global Burden of Disease 2010 Study.
Either you have already experienced
back pain or you most likely will in the
future. Indeed, 8 out of 10 people will
experience back pain at some point in
their lives.
The root of back pain is often ignored
as the majority of the population
attempts to address it with pills, injec-
tions, and marginally effective surger-
ies. These short-term solutions rarely
get us where we want to bepain-free
and feeling good long-term!
We must uncover the root of the prob-
lem. By becoming aware of how we
sit, stand, and move as well as how to
restore balance to the musculoskele-
tal system, we can often avoidand
solvethe back pain dilemma.
The truth about back pain is it is prev-
alent, disabling, expensive, and usual-
ly avoidableif we know what to do
about it!
Most back pain doesnt result from
traumatic incidents but from remain-
ing in poor positions over time and
habitually performing poor movement
patterns.
You have in your possession The Sit-
ting Solution: How to Save Your Spine,
Body, and Life. As you already know,
chronic sitting increases your risk for
developing acute and chronic back
painamong other disease condi-
tions.
Implementing the knowledge present-
ed in The Sitting Solution is the first
step toward addressing (and avoiding)
back pain. The exercises address the
common musculoskeletal imbalances
by Brenda Walding, DPT, FDN & Chad Walding, DPT, OPT L1, RKC
T
H
E
Truth About
BACK PAIN
(& How to Solve It)
2
that develop in a culture where people
chronically sit and slouch, which often
leads to back pain. Watch the videos
and learn the best ways to sit, stand,
and move.
In addition to offering The Sitting
Solution Program, we want to teach
you the most beneficial exercises for
preventingand in many cases, treat-
inglow back pain. Weve success-
fully used these exercises with our
patients to eradicate unwanted back
pain. We incorporate these exercises
into our personal exercise regimes to
keep our backs strong and pain-free.
We suggest you do the same!
Please read these exercises carefully
and take your time to ensure you are
performing them correctly.
Note: If you have any doubts about
your technique with these exercises,
experience increased pain as a re-
sult of these exercises, or feel severe
back pain and/or radicular symptoms
(numbness, radiating pain down the
leg(s)), we advise you to seek out a
qualified healthcare practitioner to help
you design a more individualized treat-
ment prescription.
3
Press-Ups
STEP 1. Lie on your stomach with
your hands directly under your shoul-
ders.
STEP 2. Using your hands, press
yourself up. Keep your hips on the
ground and glutes relaxed. Attempt
to straighten your elbows as much as
possible to achieve the full available
lumbar extension range of motion.
STEP 3. Inhale on the way up and
exhale at the top. Use the exhale to
consciously relax your glutes.
STEP 4. Return to the starting posi-
tion.
STEP 5. Repeat for the desired num-
ber of repetitions.
Bridges
STEP 1. Lie on your back with your
knees bent and feet flat on the floor.
Your feet should be hip-width apart.
STEP 2. Initiate the movement by
posteriorly tilting your pelvis (pull
your bellybutton toward the floor, en-
gage your lower abdominals, and lift
your glutes slightly off the ground).
STEP 3. Continue to lift your glutes
off the ground as you peel your spine
off the ground, one vertebra at a time.
STEP 4. Hold at the top position and
squeeze your glutes for 3 seconds.
STEP 5. Return to the starting po-
sition the same way you came up,
attempting to place each vertebra on
the ground in the opposite direction
until your glutes return to the floor.
STEP 6. Repeat for the desired num-
ber of repetitions.
Note: Go slowly and with control
for both directions to enjoy maximal
benefit.
4
Hip Flexor Stretch
STEP 1. Position yourself in a
half-kneeling position (front leg bent
and foot flat on the floor; back leg bent
with knee on the floor
and lower leg behind
you). Place a towel or
cushion under the knee
on the floor if needed.
STEP 2. Find an erect
posture by reaching
through the top of your
head and gently tucking
your chin.
STEP 3. Squeeze your
glutes and engage your
midline to keep the pel-
vis in neutral and avoid
tilting it forward.
STEP 4. Translate your
pelvis forward while
keeping an erect posture
(avoid tilting the pelvis
forward). Hold to stretch
your hip flexor.
STEP 5. You should
feel stretching around
the front hip region on
the kneeling leg.
STEP 6. To progress
this stretch, place your
arms overhead and lean
to the side opposite the
knee on the ground.
STEP 7. Hold 30 to 120
seconds.
STEP 8. Switch sides
and perform the desired
number of repetitions.
5
Bird Dogs
STEP 1. Begin in a
quadruped position (on
all fours). Make sure
your hands are directly
under your shoulders
and your knees directly
under your hips. Keep
your spine long and your
neck in a neutral posi-
tion (you should be look-
ing toward the floor).
STEP 2. Engage your
midline by drawing your
bellybutton toward your
spine. Keep your midline
engaged throughout the
movement.
STEP 3. Lift the oppo-
site arm and leg simul-
taneously. Keep this leg
straight, driving through
your heel with your foot
flexed and toes pointed
toward the ground. Keep
your elbow straight and
make a tight fist as your
arm reaches forward.
STEP 4. Hold 3 to 5
seconds, keeping your
midline engaged. Return
your arm and leg to their
starting positions.
STEP 5. Switch sides
and repeat for the de-
sired number of repeti-
tions.
Note: As you lift your arm and leg, keep your pelvis
and hips level. If you cannot maintain your balance
while lifting your arm and leg simultaneously, prac-
tice first lifting your arm and setting it down and then
lifting the leg and setting it down. Then repeat on the
opposite side.
6
Planks
STEP 1. Begin in a Plank position
propped up on your elbows (forearms
flat on the ground). Make sure your
elbows are directly under your shoul-
ders and your body is straight. Keep
your neck in a neutral position and
your feet together.
STEP 2. Ensure a stable midline by
squeezing your glutes, tightening your
abdominals, and locking your legs
straight.
STEP 3. Avoid letting your hips sink
down or sticking your butt in the air.
STEP 4. Pull your elbows toward
your feet without actually moving to
maximally engage your abdominals.
STEP 5. Hold for the specified time
and reps.
Note: Dont hold your breath. If a full
Plank is too challenging and your hips
are sinking down or your butt is stick-
ing the air, then modify. Drop down on
your knees with your arms in the same
position. Keep a straight line from your
knees to the top of your head. Keep
your abdominals and glutes engaged.
Figure 4 Stretch
STEP 1. Lie on your back with your
knees bent and feet flat on the floor.
STEP 2. Cross your left ankle over
your right thigh, creating an up-
side-down 4 figure with your legs.
STEP 3. Next, grab your right knee
with both hands by threading your left
arm through the space created by the
bent left leg and bringing your arm
around the outside of your right leg.
STEP 4. Use both hands to pull your
knee toward you.
STEP 5. Hold 30 to 120 seconds.
STEP 6. Switch sides and perform
the desired number of repetitions.
Note: You should feel a deep stretch in
your buttocks, specifically in the area
where your jean pocket would be. Keep
your head and neck relaxed.
7
Hamstring
Stretch (with
strap)
STEP 1. Lie on your back and posi-
tion the strap or belt loop around your
foot.
STEP 2. Hold the strap in both hands
and use it to pull your leg toward you
while keeping the opposite leg on the
ground and knee straight.
STEP 3. Pull the strap or belt until
you feel a moderate stretch in the
hamstrings.
STEP 4. Hold 30 to 120 seconds.
STEP 5. Perform this stretch at dif-
ferent angles (45 degrees inward and
outward) to stretch different parts of
the hamstring muscle.
STEP 6. Switch sides and perform
the desired number of repetitions.
Note: A yoga strap
works nicely here, or
you can use a belt. A
cloth robe belt also
works well.
8
Lumbar
Rotations
STEP 1. Begin by lying
on your back with your
knees bent and feet
flat on the floor. Your
knees and feet should
be right next to each
other, touching. Place
your arms flat on the
floor next to your sides,
with your palms facing
downward.
STEP 2. Rock your
knees to one side, keep-
ing your upper body still
and your shoulders from
lifting off the ground.
STEP 3. Next, bring
your knees to the op-
posite side. Initiate the
movement by using your
abdominals to first pull
the side of your pelvis
opposite the knees to-
ward the floor, followed
by your knees as you
twist to the opposite
side.
STEP 4. Continue to
move back and forth
in this fashion for the
desired number of rep-
etitions. Remember to
initiate the movement by
using the abdominals to
pull your pelvis toward
the floor; your knees will
follow directly after.
9
A1. Press-ups x 10; rest 10 seconds
A2. Lumbar Rotations x 1 minute;
rest 30 seconds x 23 sets
+
B1. Bridges x 20; rest 10 seconds
B2. Bird Dogs x 10; rest 10 seconds
B3. Plank x 30 sec; rest 1 minute
x 24 sets
+
C1. Figure 4 Stretch Left x 30120
seconds; rest 10 seconds
C2. Figure 4 Stretch Right x 30120
seconds; rest 10 seconds x 23 sets
+
D1. Hamstring Stretch Left x 30120
seconds; rest 10 seconds
D2. Hamstring Stretch Right x 30120
seconds; rest 10 seconds x 23 sets
+
E1. Hip Flexor Stretch Left x 30120
seconds; rest 10 seconds
E2. Hip Flexor Stretch Right 30120
seconds; rest 10 seconds x 23 sets
All Together Now
NOW THAT youre familiar with the movements, lets organize them into a
routine. We recommend doing this three to five times a week if youre suffering
from back
pain and
one to
three times
a week for
mainte-
nance and
preven-
tion. You
can also
perform
the move-
ments indi-
vidually as
needed.
10
HOW TO READ ALL THIS
START WITH the following section,
which is focused on spinal mobility.
A1. Press-ups x 10; rest 10 seconds
A2. Lumbar Rotations x 1 min; rest 30
seconds x 23 sets
What this means is you will start by
performing 10 Press-ups. Be sure to
press up to the top, keep your hips on
the ground, and exhale at the top.
Once you have completed 10 Press-
ups, take a 10-second transition pe-
riod by rolling onto your back and
performing 1 minute of Lumbar Rota-
tions. We recommend keeping a watch
or clock in view. You have now com-
pleted 1 set. Take a 30-second break
and roll back onto your
stomach to begin your
second set, starting with
10 more Press-ups. You
will complete 2 to 3 sets
total, depending on how
you feel and how much
time you have available.
A short break is indicat-
ed with a +. Get up,
move around, and get
some blood flowing.
The next section is
focused on improving
stability in the low back:
B1. Bridges x 20; rest 10
seconds
B2. Bird Dogs x 10; rest 10
seconds
B3. Plank x 30 sec; rest 1
minute x 24 sets
Start by performing 20
Bridges and then resting
for 10 seconds. Then you will flip over
and perform 10 Bird Dogs. Each time
one of your arms moves forward and
one of your legs moves back, thats 1
rep. Then rest for 10 seconds before
moving into a Plank for a 30-second
hold. You have now completed 1 set.
Take 1 minute to rest and shake your
body out before beginning another
set. You will repeat 2 to 4 sets total. We
recommend starting with 2 sets. As
you feel you are getting stronger and
more familiar with the movements,
start adding more volume by working
your way up to 3 and then 4 sets total.
This can turn into quite a workout!
Take another short break before mov-
ing into the cool-down stretches.
11
Note: People with back pain often have
tightness in their hips and hamstrings
from chronic sitting.
Heres the next part:
C1. Figure 4 Stretch Left x 30120 sec-
onds; rest 10 seconds
C2. Figure 4 Stretch R x 30120 seconds;
rest 10 seconds x 23 sets
+
D1. Hamstring Stretch Left x 30120
seconds; rest 10 seconds
D2. Hamstring Stretch Right x 30120
seconds; rest 10 seconds x 23 sets
+
E1. Hip Flexor Stretch Left x 30120
seconds; rest 10 seconds
E2. Hip Flexor Stretch Right x 30120
seconds; rest 10 seconds x 23 sets
In all of these stretches, you will start
on the left side and perform that
stretch for 30 seconds up to 2 minutes.
To get the most out of these stretches,
shoot for a longer duration as it takes
time for the body to get settled into
a stretch. Because the body needs to
relax, the focus should be placed on
breathing. For most people, it takes
around 2 minutes to see true change
in muscle length. We realize, however,
many people are short on time. If 30
seconds is all you have, then lets start
there.
Take no more than 10 seconds be-
tween each stretch and set so you are
using your time efficiently. We rec-
ommend performing at least 2 sets,
even if you are doing the stretches for
a two-minute duration. If you are only
performing them for 30 seconds, we
recommend performing 3 sets.
Complete all of the sets for the Figure
4 Stretch before beginning the Ham-
string Stretch. Complete all of the sets
for the Hamstring Stretch before mov-
ing on to the Hip Flexor Stretch.
Note: If you are still in pain after per-
forming these exercises, we strongly
recommend seeking out a certified
McKenzie practitioner in your area. You
can find one by going here.