Latest news with #KaceyRussell
Time of India
05-07-2025
- Health
- Time of India
Back pain is the new pandemic: What's really causing it and 4 moves to get over It
It might start as a dull ache after a long day at your desk or a twinge during a run, but for millions, lower back pain isn't just a passing discomfort—it's a life-altering condition. According to the World Health Organization, 619 million people currently suffer from lower back pain worldwide. By 2050, that number is projected to rise to a staggering 843 million, making it not only the most common musculoskeletal problem but also the leading cause of global disability. What's worse, it doesn't discriminate. Lower back pain can sneak into anyone's life—disrupting productivity, daily movement, sex, sleep, and in severe cases, even the ability to work or socialize. But what's causing this modern epidemic, and is it really as inevitable as it seems? Your Sofa Might Be Sabotaging You Kacey Russell, a personal trainer at The Fitness Group, says one of the most common culprits is something deceptively mundane: posture . Speaking to Sun Health, she explained how hours spent hunched over laptops, slouched on sofas, or sprawled across beds in the name of remote work can quietly wreck spinal health. Play Video Pause Skip Backward Skip Forward Unmute Current Time 0:00 / Duration 0:00 Loaded : 0% 0:00 Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 1x Playback Rate Chapters Chapters Descriptions descriptions off , selected Captions captions settings , opens captions settings dialog captions off , selected Audio Track default , selected Picture-in-Picture Fullscreen This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Text Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Transparent Caption Area Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Drop shadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Play War Thunder now for free War Thunder Play Now Undo 'Poor posture is a big contributor,' she says. 'While keeping your back straight is important, staying in any position for too long will do your back zero favours.' The Royal Society for Public Health found that nearly half of those working from sofas or bedrooms developed musculoskeletal issues—an alarming statistic that underlines how modern work habits are at odds with our body's needs. Fit, But Still in Pain? Interestingly, even those who exercise regularly aren't immune. In fact, being too active without proper form or recovery can lead to problems just as easily as being sedentary. Russell points out that endurance athletes or gym-goers may suffer from tightness and pain in the lower back, especially if they skimp on warm-ups or post-workout stretching. You Might Also Like: Walking can relieve your lower back pain, study reveals. But there is a catch 'Warming up and cooling down aren't optional,' she cautions. 'They're essential to prevent muscle stiffness and injury.' Sometimes, It's More Than Just a Strain Not all back pain stems from posture or workouts. Sometimes it's the result of an underlying injury, chronic stress, or nerve-related conditions like sciatica . 'If your back pain doesn't improve with rest and basic care after a few weeks, or if it's interfering with daily life, it's time to see a GP,' Russell advises. The golden rule: don't ignore your body if it's clearly signaling distress. Moves That Can Help Your Back Feel Human Again If back pain is already a part of your daily life, certain low-impact exercises can provide relief. Russell recommends incorporating targeted movements to ease tension and restore flexibility. Performed in the morning or throughout the day, these simple routines can counteract stiffness and prevent worsening symptoms. Glute Bridge Lie on a mat with your back flat, knees bent, and feet hip-width apart. Place your hands flat on the ground beside you. Drive your hips upward, squeezing your glutes at the top. Hold the position for 10 to 15 seconds before slowly lowering back down. Repeat several times. iStock Glute Bridge Bird Dog Start on all fours, with hands under shoulders and knees under hips. Engage your core, then extend your left leg straight behind you while simultaneously reaching your right arm forward. Keep both extended limbs level with your body. Hold for 10 to 15 seconds, return to the starting position, and switch sides. iStock Bird Dog Cat Cow Again on all fours, inhale deeply as you arch your spine, lifting your tailbone and gaze upward—this is the 'cow' position. As you exhale, round your spine, tuck your belly, and drop your head—this is the 'cat' pose. Continue moving slowly between these two postures for 15 seconds. iStock Cat cow Deadbug Lie on your back with arms extended toward the ceiling and legs bent at a 90-degree angle in tabletop position. Slowly lower your left arm behind your head while simultaneously straightening your right leg so it hovers above the floor. Return to the start and repeat on the other side. Aim for 15 seconds on each side. iStock Deadbug Should You Rest or Move? When the ache becomes too much, most people instinctively stop moving—but that might be the worst thing to do. According to Russell, inactivity can cause muscles to seize up and prolong pain. 'Movement like walking or swimming can actually help relax tight muscles,' she says. 'But avoid high-impact activities like long runs or heavy lifting unless you're thoroughly warmed up.' Her warning is clear: if the pain is sharp, sudden, or immobilizing, professional medical advice must come first. Whether you're a desk dweller, fitness enthusiast, or just someone feeling a little too stiff in the mornings, the key takeaway is simple—your lower back is trying to tell you something. And if you listen carefully and respond with care, movement, and mindful habits, you may just avoid becoming one of the 843 million struggling with disabling pain by 2050.
The Sun
05-07-2025
- Health
- The Sun
The 4 bodyweight exercises that will ‘CURE' lower back pain – and they only take 3 minutes
IF you're struggling with lower back pain, you're not alone. According to the World Health Organization, it affects 619 million people, and by 2050, that number is expected to rise to 843 million. 6 6 Lower back pain is also the leading cause of disability globally. It can make day-to-day life uncomfortable and get in the way of exercise, productivity and sex. But for some people, it is debilitating, forcing them to stop work, socialising and sometimes moving altogether. Kacey Russell, a personal trainer at The Fitness Group, says that lower back pain can be caused by a number of things. 1. POOR POSTURE ' POOR posture is a big contributor,' she tells Sun Health. 'So many of us sit for hours at a desk, slumped over keyboards. Or, some people work from sofas and even beds! 'While it's important to keep your back straight, sitting in any position for too long will do your back zero favours, so make a point of moving every hour. Stretch regularly or go for a walk.' Research by The Royal Society For Public Health found that nearly half (48 per cent) of people who work from a sofa or bedroom said they had developed musculoskeletal problems. 2. EXERCISE 'IF you exercise a lot, particularly endurance exercise such as running, or even lifting weights at the gym, then this can lead to tightness in the lower back too,' Kacey says. 'It's one of the reasons that warming up and cooling down is so important, to help avoid tightness and pain.' 3. INJURY LOWER back pain could also be caused by injuries, stress or even nerve damage, Kacey adds. This might be a pulled muscle or sciatica - a trapped nerve - for example. 'You should see your GP if your back pain doesn't improve after treating it at home for a few weeks, if the pain is stopping you from living your life as normal or if the pain is getting worse,' she says. EXERCISES TO IMPROVE LOWER BACK PAIN IF lower back pain is getting in your way, Kacey has four exercises to help relive it. 'These are great done in the morning to help relieve overnight stiffness, or you could break up periods of sitting with a quick stretch too,' she says. 1. Glute bridge 6 Lie back on a yoga mat with your back flat on the floor. Keep your knees bent and your feet on the floor, hip-width apart. Place your hands down on the mat with your arms straight. Drive your hips up as high as you can, squeezing your glutes at the top while keeping your feet on the ground. Pause for 10 to 15 seconds then slowly lower back down before repeating the move. 2. Bird dog 6 Get onto all-fours, with your hands directly under your shoulders and your knees under your hips. Keep your core tight and avoid arching your back. Straighten out your left leg directly behind you while also straightening out your right arm in front of you. Your leg and arm should be level with your body. Hold your leg and arm straight for 10 to 15 seconds before slowly returning to the start. Repeat on the other side. 3. Cat cow 6 Start on all-fours again with your hands directly under your shoulders and your knees under your hips. Take a big inhale and as you do so, think about pushing your tailbone and hips towards the ceiling, arching your spine and taking your gaze upwards. Then, as you exhale, think about tucking your belly button up toward the ceiling, taking your gaze down to the floor between your knees and rounding your back. Inhale and repeat the move. Do this for 15 seconds. 4. Deadbug 6 Lie back on your mat with your arms up straight in front of your face and your legs in tabletop position. This means they should be bent at a 90-degree angle to the floor. Take your left arm straight behind you so it hovers above the floor and at the same time, extend your right leg out straight so it hovers above the floor. Then, return to the start and repeat. Aim for 15 seconds on each side. SHOULD YOU EXERCISE WITH LOWER BACK PAIN? WHEN you're struggling with lower back pain, it's easy to assume that resting and sitting still is the best thing to do. However, Kacey says that this can often make it worse as being sedentary can cause your muscles to seize up. 'If you're feeling tight, then make sure you stretch out your lower back before exercising,' she says. 'Movement, such as walking and swimming, can help to relax muscles - but lifting heavy weights or going on a long run which involves pounding the floor, may not help. 'If you must do any intense movement, spend longer warming up beforehand.' Kacey warns that if your back pain is intense or sharp, or you're struggling to actually move at all, you must see your GP before embarking on exercise. And when you do any physical activity, regardless of whether you're in pain or not, be sure to warm up and cool down. 'The best thing you can do before exercise is warm up with some dynamic stretches, which involve movement, such as leg swings and the stretches above,' she adds. 'Then after exercise, spend at least five minutes cooling down with static stretches - these are still stretches such as a hamstring stretch.'
