Tips to Keep Your Writer’s Back Health

by Ginny Cruz

Low back pain is the bane of many writers’ existence. Hours spent sitting at the desk pounding out the next bestseller often lead to pain and stiffness. Why does this occur? 

Your spine is comprised of thirty-three bones, called vertebrae, stacked one on top of the other. It is a genuine marvel, like a tower of Jenga blocks held together with ligaments and muscles. And, it works like a charm until it doesn't. If you’ve ever thrown your back out, you know what I mean.

My low back pain started many years ago. As I assisted a young woman transfer into a wheelchair, she lost her balance. My physical therapy training kicked in, and I stopped her fall. Thankfully, she suffered no injury from the incident, but I was not so lucky. However, I have kept that injury from disabling me by maintaining good posture for the past four decades.

Now that I spend hours at a desk writing, my back is at greater risk than when I was treating patients. Prolonged sitting leads to poor posture. When you slump or slouch, your vertebrae shift. As a result, your ligaments and muscles strain to hold the column of bones upright. That strain causes muscle spasms and pain. Maintaining good posture—keeping the Jenga blocks stacked correctly— decreases tension on the supporting structures. Less strain equals less pain. Here’s how I keep my back pain from flaring up.

Exercises While At Your Desk

1. Stand up and gently bend backward to look up at the ceiling. Do three or four backbends slowly and deliberately. Hold onto sturdy furniture if you feel unsteady. Bending backward reverses the forward bend your spine is in during sitting. Stand up every hour or so.

2. Walk around the house for a few minutes before returning to typing. Walking stretches the legs and gets the blood flowing. Good blood flow removes chemicals from the muscles that cause pain and inflammation. 

Exercises After You Leave Your Desk

1. Lie down flat on your back without pillows. My favorite place is on the floor. A yoga mat works well. You can lie on the bed, but it is not as effective. Mattresses are often soft and saggy and will not firmly support your spine.

2. Remain in this position for a few minutes and take deep breaths. Seven to ten breaths are enough. 

3. During those deep breaths, recite Scripture or offer prayers of gratitude.

4. After a few minutes, roll over onto your belly and turn your head to one side. Place your arms where they are comfortable.

5. Continue taking deep breaths, recite a verse, and offer praise and thanks.

6. Next, prop up on elbows. This position arches the low back, further reversing the slump from sitting. Continue breathing and praying for seven to ten breaths.

7. Lastly, slowly stand back up. Hold onto something sturdy until you feel balanced.

Before you scroll on, thinking, “Yeah, that’s not going to work for me!” Consider this. As Christians, we know daily Bible study and prayer keep us in line with God. And, we need it every day to properly align our thoughts and feelings. This daily realignment is how we keep our lives on track. Our physical structures also require routine maintenance to undo the stresses and burdens of a day’s work. So, we know regular realignment of spirit and body is best.

While I don't believe taking care of the body is more important than caring for our spirits, we should care for our bodies. Recall that the Apostle Paul wrote in 1 Corinthians 6:19, "Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own." As a writer, I do my best work when my spirit aligns with God and my mind is free from distractions like worry and pain. My temple fills with peace, and the words flow freely. Caring for our bodies is how we keep ourselves fit for our jobs as writers. Less pain equals less distraction from our duty to get the words on the page.

So, if you can, lie down on the floor, allow your back to straighten, breathe deeply, and recite, “I can do all things through God who strengthens me.” You'll feel better, and you may write better, too. Yes, it may feel uncomfortable for a little while. But writing is also a struggle, yet we do it.

Has back pain interfered with your writing? Do you have regular exercises you do to improve your posture?

(Disclaimer: If you are under the care of a physician, chiropractor, or physical therapist for back pain, check with them before beginning any exercise program. Again, this information is not prescriptive for your specific condition but only general education.)

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Tips to Keep Your Writer’s Back Health from Ginny Cruz on @EdieMelson (Click to Tweet)

Ginny Cruz, MPA, PT is a pediatric physical therapist, early intervention specialist, and award-winning author. Her writing encourages and teaches simple and effective ways to help moms keep their baby on track with developmental milestones. In addition to devotions, articles, and speaking, she recently launched The New Mom Podcast (available on all major platforms). Find out more at ginnycruz.com

Instagram: @growwithginny

Facebook: @growwithginny

Featured Image: Photo by Brandy Kennedy on Unsplash