It's not rocket science....we all know too much sitting is not good for the spine, right? But too much sitting doesn't just cause pain, but lots of other health problems like increased blood pressure and obesity. When we sit or lie down too much, we aren't using stimulation from gravity and we aren't using our core and spinal muscles. What happens when we sit? Our head bends forward, and where our head goes, our shoulders follow, so they round forward. then the rest of our spine rounds forward and our pelvis tucks under, putting a whole lot of pressure on our lower backs. Keep this scary looking posture up for 10 hours a day (yes 10 hours if you commute to and from work, sit at a desk on your computer at work, sit for meals and sit on the couch for the rest of the night), then our spines will literally rot But we think it's ok because we went to the gym and did the elliptical for 30 minutes and lifted some weights, right? Wrong! Even if you're an exercise nut, if you spend most of your day sitting, your spine will still take a beating! And what about our kids! They are no better off than we are! Kids, especially school-age are sitting now more than ever!

So the obvious solution would be to sit less and move more right? Yes! But we have to take active steps on a daily basis to improve our posture just like we brush our teeth everyday! So get up from a sitting position as much as you can at work and do the following spinal exercises.

Wall stretch: Find a wall (this should be easy) and stand against it with your heels, calves, butt, upper back and shoulders and head touching. Lift up your arms in a 90 degree position to touch the wall. Engage your core (ie. suck in) and hold for 30 seconds. Don't forget to breathe!

Doorway stretch: Stand in a doorway and bring your arms up to touch the door frame in a 90 degree position. Press chest forward to you feel a stretch in your chest and in your back between your shoulder blades. Hold for 30 seconds

Sounds easy, right? It is! So just do it!

Your spine will thank you