Saturday, January 29, 2022

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.)

TWEETABLE

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

22 comments:

  1. Thank you so much! I recently had an xray of my back and learned that my lower vertebrae are bone on bone.

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    1. I'm sorry to hear your back is giving you trouble. I deal with mine daily. Praying you get some relief!

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  2. Good advise. We tend to forget to take care of our bodies. This was very timely!

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  3. I hope it helps. Writing this also reminded me to keep at it. Thanks for reading!

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  4. Thank you for sharing this important info, Ginny. Several years ago, I suffered from intense lower back pain and saw a spine doctor (MD) who said I was having muscle spasms from sitting too long at the computer. I had physical therapy for 6 months which helped a lot, but what changed everything for me was standing at my computer rather than sitting. I have been pain free for many years. I now alternate between sitting and standing. When I sit, I sit on a gel cushion. When I stand, I make sure my computer is at the right height. An adjustable standing desk is also a great option for writers.

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    1. I stand a lot too. Your desk setup is cutting edge as is your writing, Crystal! Thanks for sharing your tips.

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  5. Thank you, Ginny. I have a daily twenty-minute stretch routine in addition to other exercises. I can tell such a difference when I miss either.

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    1. Thanks for sharing, Diana. It really helps when others see that it doesn't take much movement to counteract the prolonged sitting. Overcoming the mental hurdle to get started with a new routine is the first battle. Glad your routine helps keep you writing.

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  6. Great realistic advice! I appreciate this info! We can get so lost in our writing we don't feel the stiffness and pain until it interrupts us. These tips can keep me going and refresh mind and body. Happy writing!

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    1. I appreciate your feedback. Yes, the stiffness and pain creep in and before you know it, your writing is interrupted. I've found that setting a timer reminds me to walk around a little bit every hour. The activity actually improves my clarity of mind.

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  7. This information is so helpful. Thank you for sharing it with all of us. Blessings to you.

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    1. I'm glad you found it worth your time. Blessings to you and yours, as well!

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  8. Ginny, what an excellent post! I bet there are many writers who appreciate this advice. Seems like there are so many people with back pain these days, myself included. I'm going to start using your tips right away! Thank you!

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    1. I appreciate your comments and hope my tips help. They have helped me for many years. Looking forward to Blue Lake Writers Conference in a few months!

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  9. Ginny, I do back exercise daily--it's what keeps me going. You've provided some new ones for me and I look forward to adding them to my routine. Thank you!

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    1. That is so good to hear. A little bit daily helps a lot over the long haul.

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  10. Thanks, Ginny, for these good exercises to add to my daily back regime. They sound helpful!

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    1. I pray they help others as much as they've aided me.

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  11. My yoga mat is on the floor beside my desk but am I using it? Not lately. So I'm placing my favorite devotional book on it as motivation to get in God's word and keep His temple in good shape. Thanks for the tips, Ginny!

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  12. You are welcome and I pray your hip heals soon!

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