Stitch is a pain that appears in your side as you exercise and could be related to posture.
Those who slump their upper back forward when they exercise are more prone to a stitch as the position aggravates the nerves in the abdominal wall.
Try standing up straighter when you exercise and the problem should improve.
Four out of five of us will suffer with back pain and it’s normally triggered by bad posture. Many of us are sitting at computers for up to eight hours, bending awkwardly, or lifting incorrectly. Here are some was that will help prevent and relieve mild back pain:
Strengthen your core muscles
Your core isn’t just your stomach, but back muscles too. Pilates exercises can help ensure these muscles are kept strong, protecting your spine. Also try gentle weights or aerobic exercise.
Be careful when lifting
Always bend at the knees without twisting, keep the weight close to your body and try not to over-stretch your back.
Sit up straight
This is very important if you’re working at a desk. Face the keyboard and screen, with forearms, wrists and thighs parallel with the floor and feet on the ground.
Take breaks from sitting down
Stand up and hug your body – right hand on left shoulder and left on right. Breathe in and out to stretch your back. Shrug shoulders and try torso twists in your chair to ease the spine.
If your pain is severe, see your doctor for advice.
Our everyday lifestyle can put strain on our bodies. Considering most of us work 8 plus hour days and sit in front of computers for the majority of the time, we need to sit up and be aware of our posture. Here are some top tips for achieving good posture, issued by the NHS.
Support your back
Avoid back pain by adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back.
Adjust your chair
Adjust your chair height so that you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries.
Rest your feet on floor
Your feet should be flat on the floor. If they’re not, ask if you can have a footrest, which lets you rest your feet at a level that’s comfortable. Don’t cross your legs, as this can cause posture-related problems.
Place your screen at eye level
Your screen should be directly in front of you. A good guide is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level.
Using the keyboard
Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100mm-150mm) at the front of the desk to rest your wrists between bouts of typing. Your wrists should be straight when using a keyboard.
Keep your mouse close
Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help to keep your wrist straight and avoid awkward bending.
Avoid screen reflection
Your screen should be as glare-free as possible. If there’s glare on your screen, hold a mirror in front of it to identify the cause. Position the monitor to avoid reflection from overhead lighting and sunlight.
Working with spectacles
People with bifocal spectacles may find them less than ideal for computer work. It’s important to be able to see the screen easily without having to raise or lower your head.
Make objects accessible
Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.
Avoid phone strain
If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.
For the full article and a video explaining how bad posture contributes to health problems including back pain, visit the NHS website: http://www.nhs.uk/Livewell/workplacehealth/Pages/howtositcorrectly.aspx
There are many factors that could be impacting your runs – the wrong soundtrack, the cold weather, that extra muffin at lunch time – but form is without doubt the biggest culprit.
Follow these simple steps to check yourself and make sure you keep perfect form:
Posture – avoid slouching and stand tall throughout your run, keeping your gaze forward at all times.
Cadence – keep your cadence high, about 180 strides per minute, by running lightly.
Midfoot – avoid heel striking to reduce impact, and forefoot striking, which can strain the calf and Achilles.
Lean – adopt a slight forward lean from the ankles, keeping your core strong so that you don’t start to bend forward at the waist.
Poor posture creates fatigue by causing muscles, ligaments, and joints to work harder than they do when your body is aligned correctly.
Experts estimate that looking down at a 45-degree angle uses five times more energy than holding your head in an upright position. The added strain on muscles also decreases blood (and oxygen) flow to your brain by as much as 30 percent, making you feel tired.
To check your posture, draw an imaginary line from the middle of your ear through the centre of your shoulder and hip. Or have someone take a photo of you from the side – bad posture is easy to spot.
Correct your slouch by strengthening back muscles. Try two sets of 20 shoulder rolls forward and backward twice a week.