This page has been created for individuals who have had their BackScore report and are looking for more indepth information.
- 1 Nervous System
- 2 Optimizing nervous system function
- 3 Posture
- 4 Joint Motion
- 5 Muscle
- 6 Disc Health
- 8 The dangers of being inactive: Sitting is your worst enemy!
- 9 Get active!
- 10 Get moving at work
Your nervous system controls your entire body! More specifically, nerves run like a highway from your brain carrying messages to and from your muscles and internal organs. If they are not able to work efficiently then some of these messages get distorted and can start to manifest symptoms of nerve compression. Unfortunately the way that many people are taught to treat these symptoms is to mask them with medication. However, this is only painting over the cause not solving it. The analogy that we use is:
If a tree’s leaves begin to brown and die and we simply paint the leaves green, they would look better fast! However, the leaves are browning because they lack water, nutrition and a clear connection from roots to leaf. If we were to simply give them what they need they would become green again on their own. The same is true in the body. If we take medication to mask the symptom, the main cause is still there.
The problem is, most of the time when the nervous system is damaged or injured, you may not be aware of it and that lack of awareness can contribute to long lasting and detrimental effects throughout your body. The reason we may not be aware of nerve interference is that there are three parts of the nerve, only one of which registers pain.
The three parts of the nerve are:
– Sensory – senses pain, temperature, pressure
– Motor – controls muscular coordination
– Autonomic – regulates organ function
Dysfunction could be occurring without our conscious awareness, especially if the dysfunction is associated with the motor or autonomic nerves.
Personal account: I have had many spinal injuries and conditions in my athletic career, which has led me to my purpose in life: teaching others how to treat and heal their spines. Consequently, when I was in my early 30’s I had a CT scan for a rib injury I suffered playing hockey. Little did I know, but the scan also showed that I had a disc injury. I had NO PAIN. I had NO SYMPTOMS. At least that’s what I thought. I had been experiencing an irritated tummy for months and had tried a number of different diets, and had considered some pharmaceuticals which were commonly prescribed. As an experiment, I decompressed my lower back (a treatment that takes pressure off of the nerves in the lower back) extensively for 3 months, increased my water intake and concentrated on foods and supplements that supported joint and nerve health. What happened? The symptoms abated. Who would have thought that my stomach issues could be tied to my back?
Optimizing nervous system function
Alignment therapy is a proven way to assist in reducing the interference of an affected nerve root and improve restricted motion within a joint. It can also ensure that there are no areas sustaining unnecessary stress and strain that could lead to degeneration. This will reduce the likelihood of nerve compression in the future.
For further specifics on the efficacy of chiropractic check out this article, one of the first in interdisciplinary intervention between western medicine and chiropractic: The Chiropractic hospital-based intervention research (CHIRO) study
An integral part of treatments and homework prescribed by Backfit Doctors is the warm up. The purpose of the warm up is to increase blood flow to deep soft tissue surrounding the joints in both the low back and neck. The movement required in the warm ups also serves to manipulate the disc itself, facilitating nutrient and hydration (although to a lesser extent than during decompression therapy).
– Cx traction
Discs act as spacers and shock absorbers in the spine. If they become compressed they can no longer optimally act as spacers and shock absorbers. Discs can also physically bulge, applying pressure to a nerve.
Disc compression can be treated by decompression therapy. Disc therapy works to facilitate imbibition, or the pumping action of drawing water and nutrients back into the disc.
There is an important distinction between traction and decompression therapies. Traction therapies is often thought to aid in spinal health which it does to a certain extent, however, traction is actually just an elongated stretch of the muscles supporting the spine. Decompression on the other hand acts by providing very light traction in an oscillating fashion. The light pull strength means that the stretch receptors within muscles are not activated, this means that the muscles can remain relaxed during the entire treatment. The oscillation of pull tension to release creates a pumping like mechanism so that the disc acts even more like a vacuum and maximum re-hydration can occur.
If you are interested in a more in depth description of disc physiology check out this article or watch this video on disc compression and how decompression therapy can help:
Natural anti-inflammatories are the key in regards to supplementation to aid the nervous system. There are many on the market today but here at Backfit we recommend simplicity. The two safest and most effective ways to help reduce inflammation in your system is through increasing:
– Omega 3 fatty acids – often found in foods such as algae, fish oils, flaxseed oils. Omega 3’s also lubricate joints and reduce inflammation. For more info check out this article.
– Joint formula with MSM – enhances cortisol production, which is a natural anti-inflammation hormone.
* Consult your Backfit doctor before trying any supplementation listed on this site.
Posture is a word commonly heard, but rarely understood. Postural issues can begin as early as infancy, or develop later in life. In infancy, it can be affected by anything ranging from sleeping, poor crawling, or a traumatic delivery. Various activities can also promote poor posture; some of these are positional and compressive in nature (computer, texting), while others are repetitive micro-trauma (injury or sports). Poor posture can also result from lack of physical activity, poor diet, and/or osteoporosis later in life. Habits that promote poor posture are so common in society that poor posture is becoming standard. Our posture is two-dimensional, meaning, we need to account for both front and side posture. Let’s dive into what good posture looks like, and how it can get so bad.
Alignment refers to how the head, shoulders, and hips line up with each other. Sometimes visually apparent, but typically misalignment’s are present at a spinal level without visual awareness to the untrained eye. That’s why x-rays are so important in determining your spinal health! Proper alignment means that you have maximum structural strength and efficiency and also minimal stress on the system. An imbalanced spine can lead to premature aging of the spinal joints, bones, and discs because specific joints and even specific parts of a joint will carry an uneven distribution of stress and load. This often results in degeneration of specific joints and can lead to nerve compression. The best way to determine if your spine is properly aligned – or not – is through x-ray analysis, however, for a quick check, look at yourself face on in the mirror and check to see if both shoulders and hips are in a level line. If they are not there is a strong possibility that you may have a misalignment.
Side posture – Curvature
The spine should act like the shocks in your car in the sense that it should be able to compress as a unit and spring right back up. The spine is designed to do this by having a curved, spring like shape. If you were to look at your spine from the side there should be a curve in the neck, mid-back and low-back, figure A below. Activities such as working on the computer, texting, and slouching can all contribute to the loss of these curves, figure B below. If you have lost curvature in your spine, it no longer has the capacity to absorb shock and gravitational compression as effectively. As a result, this can lead to an increase in the stress at the base of the neck and low back rather than equally sharing the load over the entire spine. If left unchecked it can result in compression of the discs between your vertebrae and uneven wear and tear throughout the spine.
Proper curvature in the spine (in the sagittal plane) is the foundation of a structurally strong posture. An effective way to restore lost curvature in the low back and neck is to use spinal molding foams on a daily basis. Lying on these foams helps lengthen spinal ligaments that have shortened over time with poor postural habits. Lying on these foams is very similar to brushing your teeth. You brush your teeth in order to maintain your oral hygiene; similarly, Backfit prescribes activities such as lying on spinal molding foams to maintain your spinal hygiene. A cervical wall traction unit is also used to improve mobility and curvature in the neck. A posture strap can also be worn to encourage proper postural habits.
– Check your posture by standing against a wall. Ideally, you should have your heels, butt, shoulders and the back of your head in contact with the wall.
– During the day try to hold your chest up, shoulders back, core engaged with your head directly stacked over your shoulders and hips
Optimal function of the spine is reliant on the health and mobility of the joints within the spine. A healthy joint allows motion in all functional ranges without restriction, discomfort, or compensation of other joints. Each specific join has its own normal range of motion. The spine in particular is a complex joint that supports the entire body and nervous system, making it imperative to have optimal range of motion.
In the case of restricted motion in the spine there are generally two causes; a mechanical issue (degenerative disc disease, spondylolisthesis, fracture), or a disease (arthritis, osteo arthritis). If one joint is restricted compared to its surrounding joints, other joints will compensate and cause uneven distribution of stress through the spine and body in general: typically causing further damage with time if unaddressed. One restricted joint in a system is much like driving a car with one flat tire. It is possible but it causes much more wear and tear.
It is well documented in research that an imbalanced spine can lead to premature aging of the spinal joints; bones, discs and nerves. The best way to determine if your spine is properly aligned, or not, is through an x-ray analysis.
Some great activities to increase your joint mobility are:
– Thoracic Roll (consult your Backfit Tech or doctor)
– Tai chi thoracic rotation (consult your Backfit Tech)
* Consult your Backfit doctor before attempting any exercise listed on this site.
There are 3 types of muscle tissue in the human body: skeletal, cardiac, and smooth. All 3 are vital in producing movement of the body or within the body, and all 3 muscle types are coordinated and controlled by the brain and spinal cord, which make up the central nervous system (CNS). For the purposes of this section, the term “muscle” will be referring to skeletal muscle. The principal functions of skeletal muscle are in producing joint movement and maintaining posture by acting on bone either directly or indirectly.
Core muscles are particularly important in relation to back health. Core muscles are what strengthen and stabilize the spine. When we talk about core muscles we are actually referring to two types: inner and outer core muscles.
The inner core muscles (eg. multifidus, QL, TVA, internal obliques) are the deep muscles important for stabilization while stationary and through movement at an inter-vertebral level. They have a primary function of maintaining posture and accordingly, require high endurance. In fact, they are always activated to varying degrees depending on stresses on the body at the moment. Our SpineFit program specifically focuses on building up the strength and endurance of these inner core muscles
The outer core muscles (ES, gluts, adductors, hamstrings, Quads, hip flexors) are superficial muscles which tend to be stronger than the inner core muscles as their primary roles are global movement and global stability. They function to allow locomotion, general work, and athletic activities. Since they are larger muscle groups than the inner core, they are more powerful and therefore have less endurance. Often the outer core muscles become stronger and less flexible because they are compensating for weakness in inner core muscles. Our SpineFit program focuses on stretching and increasing flexibility in this muscle group.
– SpineFit level 1-6 specifically targets inner core muscles
– Check with your Backfit Doctor before trying these exercises! Foundation exercises are an advanced technique to strengthen the low back and stretch the hamstrings
Your disc is like a jelly filled doughnut that facilitates movement of your spine, acts as shock absorption and serves as a spacer so that nerves can exit between your vertebrae. Just like a jelly filled doughnut your disc has the ability to compress in response to environmental pressures (like exercise) and then re-fill with fluid later. This shock absorption and recovery is a way of protecting your bones from constant stress. However, when your discs compress and lose some of their jelly filling on a chronic basis, they may get to the point when they are unable to re-fill with fluid. At this point their ability to aid movement, absorb shock and maintain space for nerves becomes compromised.
Discs are composed of very strong collagen fibers as well as a high water content which facilitates a high degree of pressure within the disc; this allows nutrients to pass to cells within the disc and maintain its health and functional strength. A well hydrated disc is both strong and pliable due to the high pressure and nutrient supply. When the disc is well hydrated and health it can support the axial load (downward weight) of the body; it can be even stronger than the bony vertebral bodies surrounding it!
Disc health is important for the spine to be maximally functional. Healthy discs allow the spine to move freely and attain maximal range of motion because they allow each of the joints in the spine to function optimally. Healthy discs are also able to act as shock absorbers at each joint within the spine. They are able to slightly compress and save the vertebral bodies from sustaining too much stress. Fully hydrated and healthy discs range from 7-10 millimeters in height; this enables nerves to exit the spinal cord and freely control the entire body. However, when discs compress, the space between vertebrae through which nerves exit becomes smaller. When this happen there is often impingement on the nerves. This means that the brain and body are not able to communicate effectively.
Causes of disc compression
The causes of disc compression are either acute (injury) or progressive (acquired through daily habits). Discs can be acutely injured by activities such as falls, improper lifting or repeated strains. While injuries can occur and be quite impairing, the vast majority of disc compression is progressive and due to things like improper posture, static activities, or excessive weight.
- Improper posture (for more info see posture section) – discs become compressed because poor posture leads to uneven distributions of axial load, most often gathering at the base of the spine
- Static activities – puts prolonged stress and weight on particular joints and discs causing more compression and associated fluid loss. If these activities are participated in regularly there is a risk of the disc becoming less and less able to re-hydrate.
- Excessive weight – can cause more load on the discs.
Over time your discs may change in their essential components, meaning that instead of being fluid filled to sustain nutrient delivery and overall disc health, the disc can become more fibrous, less fluid filled and less able to deliver nutrients to all cells in the disc. This can lead to the development of degenerative disc disease when it becomes biologically more difficult for your discs to automatically re-hydrate themselves.
How can you help discs re-hydrate
The most effective way to help discs re-hydrate is through decompression therapy. There are also a couple of other natural ways to facilitate disc health.
Your discs naturally re-hydrate overnight while you sleep. Over the course of the day your disc loses fluid, however, healthy discs are able to completely recover overnight. Within the disc there are molecules that actively attract water from the surrounding tissue. That’s why you are taller in the morning! You can actually lose and regain up to 20% (15-25 mm) of disc height. This capability is only present in non-degenerated discs so make you take care of them!
Hydration is also very important for re-hydrating discs. As mentioned, your discs attract water but that means there has to be adequate amounts in the surrounding tissue in order to re-hydrate. Make sure you drink two thirds your weight in ounces of water (eg. Weight = 130, water = 87 ounces/day). Also, add another 18 ounces for every 45 minutes of exercise.
Decompression (see decompression section)
Many people are unaware of the impact that lifestyle can have on spinal health. We don’t realize that what you consume has a huge impact on inflammation levels resulting in an impact on pain, that stress influences rate of healing and that “sitting is the new smoking”. The good thing is though that there is a ton of easy and practical changes that you can make to your daily habits that will quickly improve your overall health and the health of your spine.
For more information on how lifestyle can effect the composition of your bones, see.
How should I eat to keep my back and body healthy? There are seven keys to nutrition that Backfit Doctors have compiled.
1. Decrease consumption of the 3 white poisons (processed sugar, wheat, salt) or increase your daily aerobic exercise. For more information on why these 3 food items should be avoided check out these articles on the detriments of processed sugar consumption, too much wheat and too much salt.
An easy way to reduce processed sugar is to begin substituting a sugary snack with dates, fruit, or nuts. These foods still contain sugar but it is more complex and your body has to work harder to break it down. This requires more time so that your body is not submitted to the sudden shock of a sugar overload.
2. Increase healthy fat. For many years fat was blamed for heart disease and a whole myriad of dis-ease, however, research shows that healthy, unsaturated fats are necessary for optimal nutrition. Fats containing high concentrations of OMEGA 3’s are particularly important. OMEGA 3’s are particularly high in EPA which is naturally anti-inflammatory. Healthy adults should take a minimum of 220 mg/day (pregnant and lactating women should take 1-2 g/day)
3. Eat like an animal. This means eliminate processed food from you diet and eat as many fresh fruits veggies and nuts as you can.
– Reduce dairy and use higher fat versions (it will keep you full longer and contains more nutrients)
– Replace processed snack foods with nuts and seeds
– Carry chopped veggies as a high fiber low calorie snack alternative
– Add an extra egg at breakfast, you will be full longer and eggs are a great source of choline (great for brain health)
– use lettuce instead of wraps or buns (butter or romaine lettuce works the best)
4. Feed the flame (anti-inflammory). Many problems related to spinal health are augmented by inflammation within the body.An easy way to improve your symptoms is to use nutrition to reduce inflammation. There are several ways to naturally do this.
– Add more Omega 3’s
– Decrease sugar
– Add anti-inflammatory spices such as tumeric and ginger
5. Gut health.
An abundance of recent research has heralded the importance of healthy gut bacteria in aiding with absorption, metabolism, immunity, sense of well-being and overall health. The problem is that many of us either have an overgrowth of bad bacteria or are not feeding our healthy gut bacteria and often wipe it out completely by taking some pharmaceuticals, specifically with anti-biotics. So what are the steps in improving gut health?
First, we need to make sure we don’t have too much bad bacteria. One very common molecule we have too much is candida. This can be aggravated by diets high in simple carbs, sugars and alcohol. Specifically;
– Avoid sugars (aspartame, corn starch, refined sugar, succanat, xylitol, glucose.
– Avoid fruits and vegetables high in naturally occurring sugar
– Avoid gluten grains (wheat, spelt, oats, rye, barley etc…)
The second step is to make sure you have a functioning digestive process. To aid digestion reduce inflammatory foods and ensuring that digestion is optimized by taking digestive enzymes when appropriate.
Third, restore your gut flora (colonies of good bacteria). Restoration can be achieved through increasing the amounts of fermented foods you are consuming or be taking a dietary supplement of 50-100 billion concentration. The only caveat is that many supplements and probiotics have milk or corn derivatives in them so read labels!
Immunity is often the furthest thing from peoples minds in the summer because not too many of us get sick. Why is that? Well one of the biggest reasons is that with the sun comes lots of vitamin D. DefieEspecially in our climate with long grey winters we become deficient of vitamin d in the winter time which impacts our immune systems leaving us vulnerable to viruses. There are not many foods that have naturally occurring vitamin D so your best bet is to get vitamin D drops.
Another great immune booster is vitamin C. Unlike vitamin D, C is readily available in citrus fruits, peppers, leafy green vegetables, and broccoli.
The last great way to stimulate your immune system is through exercise. Research has not determined exactly why exercise stimulates the immune system but some of the theories include that exercise helps flush bacteria out of the lungs, increase antibodies and white blood cells, and slows the release of stress-related hormones that negatively impact the immune system.
7. Habits – monday write schedule, create intentions and awareness
The most difficult thing to understand about getting healthy is that getting healthy is a lifestyle choice. It’s not a quick fix and you won’t be able to go right back to your bad habits in a couple of months. A conscious choice must be made to dedicate time and energy to sticking with your new healthy lifestyle routine. The only way to make sure you stay healthy is to make healthy a habit.
For starters, create intention and awareness surrounding a healthier lifestyle. What the heck does that mean you might ask… Well, think about your morning routine, I’ll share mine as an example. Clumsily fumble to turn off the alarm, fall back asleep, jump out of bed because I’m late, scramble to get clothes on and out the door, arrive at work in a chaotic mind state, go about work day reacting to whatever comes next, rinse and repeat. This routine is highly reactionary. You can get a lot accomplished but only those things that you are immediately reacting to. What would happen if you weren’t just reacting.
Dr. Patrick Gentempo, a reknowned chiropractor and life coach, suggests making a morning routine. This routine can take 5 minutes or it could take 20 depending on how much detail you want to go into. First step;
a) Set an affirmation – the act of affirming a thought or belief in your mind can help you make it come true in reality. Again using myself as an example, “I am an organized, efficient and knowledgeable co-worker/employee.” I have to admit I am often knowledgeable, sometimes efficient and I try my best to organize my chaos but when I go through that affirmation in the morning, I lead my day with the expectation that yes I am organized, efficient and knowledgeable and somehow, it seems to come out as making lists, keeping my desk tidier and having a more productive day. An affirmation surrounding health today could be something like, “I am an active and healthy individual”. Something as easy as that may seem trivial but give it a shot.
b) State a purpose – It’s so easy to get lost in the little details of your job or home life. You go about your day dotting i’s and crossing t’s with no thought to the bigger picture. Stating a purpose can help you re-confirm the bigger picture of why your job matters. It can renew your work efforts and revitalize your drive to be amazing at what it is that you do on a day in and day out basis. Stating a purpose to start your day can also set you on a path to being much more productive, efficient and positive about your daily tasks.
c) Goals – I can’t emphasize enough just how important it is to have goals. I’m not just talking about a 10 year plan and a bucket list for the next 5 years, I’m talking about daily. Just take a moment first thing in the morning to go through a checklist of all the things your going to get accomplished. I guarantee that as you go through the day able to physically check things off your list, you’ll feel good.
d) Gratitude – Gratitude doesn’t need to be complicated. It could be as easy as waking up and noticing the simple pleasures, like the smell of your first morning coffee being brewed or maybe the fact that you are waking up in a warm comfy bed. Most importantly, gratitude shifts your focus from all that you don’t have to all that you already do. Gratitude is shown to help your general sense of well-being, reduce stress and to overall benefit your health.
Finally, habits are difficult to establish; in general they take about 3 weeks to become entrenched. Given that, all available tools should be used to aid the process, most notably, establishing a detailed schedule. This should include things like your morning routine, daily Backfit exercises, healthy meal prep and stress relief etc… If you are interested in creating a more specific spinal health routine talk to your Backfit doctor.
The dangers of being inactive: Sitting is your worst enemy!
Physical activity is an essential component of overall wellness and particularly in spinal health; however, there is a plague of inactivity sweeping across North America. Currently approximately only 44% of adults in Canada report being moderately active (30 mins of walking 5-6 times/wk, or 3 1 hour exercise classes/wk). Inactivity has been strongly linked to many health conditions including heart disease, obesity and diabetes. Did you know that men who are sedentary for more than 23 hours a week are 64% more likely to die from heart disease than those who are sedentary for less than 11? There is also a strong correlation between increased amounts of sedentary activity with metabolic diseases such as diabetes. Given these stats it’s not surprising that sitting is heralded as the new smoking (sitting for 5 hours is equivalent to smoking 1.25 packs).
So why should we get active? Studies have shown a strong correlation between physical weakness and poor back health. Even though the actual bone structure of the spine support our upright position, the muscles surrounding the spine provide an essential component of that structure and if we are inactive, these muscular supports are not up to the challenge. Therefore it is imperative that we build strength and endurance to postural muscles supporting the spine.
Backfit doctors have worked hard to create a program for getting more active. The program is broken down into Backfit’s Spinefit program (spine specific) as well as other recommended general exercise designed to get you moving.
The Spinefit program is designed as a rehabilitation process building health in the spine from the ground up. Spinefit has a novel approach to spinal health. The major difference is that many health care practitioners prescribe strengthen the core. While it is true that the core must be strong to support the spine, many back problems are the result of compression or subluxation (misalignment in the joints of the spine), so building muscular support is actually counterproductive. If there is compression and subluxation in a spinal joint and muscle is built on top, the unhealthy joint is strengthened and stabilized. This could result in persistent problems despite dedication to a strengthening program. In contrast, the progression of the spinefit program is, through a combination of Backfit therapy and Spinefit exercises, the spine is decompressed and realigned before building up strength supporting joints. For more information on Backfit’s Spinefit program please attend our complementary exercise classes or email your Backfit Doctor/Tech.
In combination with the Spinefit program, Backfit doctors suggest increasing moderate levels of exercise as well. However, one of the biggest questions we get here at Backfit is what exercise can I do? Check out this video blog to answer that question.
Life gets busy so Backfit Doctors have also designed a quick plyometric workout for the entire body. This series has been developed with all age and fitness levels in mind so please modify intensity to suit your personal preferences.
*Please consult a Backfit doctor if you are concerned about the intensity of these exercises
Get moving at work
One of the biggest obstacles in getting physically active is work. So many jobs these days are done while sitting and there are strong correlation between prolonged sitting and detrimental health effects. From a health perspective you should not be sitting for longer than about 20 minutes straight. Unfortunately, many of us can’t go for a 5 minute walk every 20 minutes but there are a couple of tools you can use to combat the compressive action of sitting at work all day.
Tools for work:
Studies have shown that merely by standing up every 20-30 minutes during a work day reduces risk of heart disease, diabetes and other metabolic disorders. Standing also changes posture and the compressive force sustained by your discs.
There are also several types of chairs your can acquire that allow movement while sitting. A great example of this type of chair is the wobble chairs we have in the office. There are also several other options including sitting on an exercise ball or placing a balance disc on a chair (Backfit sells the wobble chair and wobble disc).
Additional stretches and exercises
Spine focused yoga
Yoga is a great way to gently stretch and strengthen muscles in the back. It specifically targets deep slow twitch muscle fibers that help maintain good posture throughout the day. Specifically, the five poses included on the handout below are a great way to start the morning.
*Please consult with your backfit doctor before trying these exercises.
The foundation exercises are a set of exercises specifically designed to focus on core stability in order to support the spine. According to Dr. Goodman, who designed the Foundation exercises, “it’s all in the hips, baby!” Specifically, these exercises target:
- Gluts: The body’s powerhouse.
- Adductors (inner thigh muscles): These stabilize the hips, increase strength in the arch of your feet, and act as a pelvic brace for some of the strongest muscles in your body. They are the bodies built in “traction system.”
- Deep lower back muscles: These compose the posterior chain. These muscles promote strong posture and supported movements.
- Abdomen and hip flexors: The hip flexors are often too tight. If so, it means that the balance of anterior to posterior core is not correct and you will be pulled out of alignment.
- Transverse Abdominals: These are the built in bracing system. When this is strong the entire system becomes stronger.
*Please consult with your backfit doctor before trying these exercises.
Why work exercises?
1. Save money – Exercise gives you energy! So, instead of getting that one more cup of coffee, try doing a few squats or some push ups.
2. Reduce stress – Exercise has been shown to increase positive mood, decrease stress and create a more productive work environment.
3. Enhance Memory – Exercise stimulates the release of a molecule in the brain that aids in learning and memory formation.
4. Increase strength – Sitting all day allows for a complete disengage of core muscles. The core is an integral part of supporting and protecting you spine and nervous system so core strength must be maintained. Regular exercise breaks during the day can aid in strengthening core and other stabilizing muscle groups.
If you are interested in a list of easy plyometric work place exercises, Check out these two handouts:
*Please consult with your backfit doctor before trying these exercises.