Do you sit too much?

Do you sit a lot ? Most of us do! The invention of the “chair” was revolutionary. Imagine a world without the chair. Would we be standing while we work, eat and watch tv? Most likely not. We would be sitting perhaps, on the floor or a mat though. If you’re someone that sits a lot, chances are a few of your important muscles are inactive and this can make you more prone to lower back pain. Can you empathise with this?

The Olympic Sitter!


We call super professional sitters the Olympic sitters. They sit for long hours at a stretch that they become a pro. Certain muscles associated with sitting, become super active while a lot of others become underactive. Are you an Olympic sitter? Chances are you might be. Do you want to be a gold medalist in the Olympic sitting competition? Slouch! Slouching, combined with sitting for long hours, is the perfect combination to be the best sitter in the world. The prizes include stiff lower back with nagging pain, lower back arching, posture imbalance and more. As a bonus, you sometimes even get neck pain and headaches too. Yup, posture imbalance can cause neck and oftentimes jaw pain as well. Doesn’t sound too enticing does it? Ok we’re done with the sarcasm.

Why does this happen?

This answer is quite simple. See the human body has a lot of muscles (more than 600) and they work as a system. movement of one muscle activate or deactivates the action of another muscle in the body. Its an intricate system but a formidable one. When we use a few muscles more than others chances are these muscles get overdeveloped or overactive. In aesthetic bodybuilding, the competitors work their muscles to match a certain symmetry. But this is intentional. They may not be the most functional people as how an athlete would be though. The objectives are different.


Similarly, when we sit for a prolonged period of time, unintentionally, we work certain muscles to a greater degree causing them to be overactive. The issue begins mainly when certain other muscles of this intricate muscular system becomes under active.

Hmmmmm….. :/

Tight hip flexors, and weak bum muscles are one of the main causes of lower back pain. Funny how it has very little to do with the back itself isn’t it? Apart from that, our upper traps are also generally quite tight especially of you keep looking into a computer screen all day long.

Ok I get it! Now what do I do?

Well stop sitting so much 😛 haha we know that’s not the most practical advice. So, we’ve kept a few movements here to help stretch the tight muscles and activate the weak ones.

Well stop sitting so much 😛 haha we know that’s not the most practical advice. So, we’ve kept a few movements here to help stretch the tight muscles and activate the weak ones.

1.Cobra Pose

  • Keeping your hands under your shoulders, in a push up position, bring your upper back up and off the ground. The key here is to NOT use your arms too much. Your focus should be on your mid and lower back.
  • Hold this pose for about 5 seconds and take deep breaths. These are slow and controlled movements. Feel the middle back muscles working.

2.Hip Stretch Variant

  • As shown, on a mat, keep one of your legs forward and bent while the other leg is straightened and pushed back.
  • Slowly bend forward and try to bring your chest to the knee in front of you. You should feel a stretch on the side of the hip which is froward.
  • Hold it here for about 10 seconds while taking deep breaths. Remember to focus on the stretched area and command it to relax in your head. Mind muscle connection guys.

3.Figure 4 Stretch

  • The figure 4 is done with the back flat on the floor or a mat. Bend one knee. Place your other ankle on the thigh of the bent leg. Pull your bent leg to your chest. See that the stretch resembles the number 4. Feel a stretch in your hips and glutes.
  • Deep breaths as always guys!

4. Glute Bridge

Now that the stretches are done, it’s time strengthen the weak muscle; your bum!

  • Lie down on your back and consciously push your lower back onto the floor so that there is no gap in between.
  • Flex your bum muscles and lift up and thrust towards the ceiling as shown.
  • Make sure that its your bum that flexed and pushed up. Your hips shouldn’t cross over and your body should remain in a straight line as shown.

So try out these stretches and let us know how much of your back ache reduced. We recommend doing these moments at least once a day especially if you’re someone that sits a lot.

Do you sit a lot? Let us know in the comments below!


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    • ytalife

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