Rest and Recovery: Mini-Breaks

Taking care of your back involves taking care of yourself. With as many hours as you put in, consider yourself an industrial athlete. Think like an athlete. For instance, weightlifters do best when they give their bodies the rest after a heavy workout. By allowing their muscles time to recover, they get better results. They'll often work their chest and back muscles one day, and then do their legs or arms the next. Your body also needs a chance to renew after a hard days work.

How can I benefit by learning this exercise?

The human body is made to move. Even staying too long in good posture can be harmful to the parts of the back. After about 15 minutes, supportive ligaments start to stretch out, and the discs and joints in the back become starved for the blood flow that normally comes with movement. Staying too long in one position also produces fatigue. Fatigue leads to discomfort and eventually pain. The key is to upset this continuum by dealing with the hazards of fatigue before they happen. Using mini-breaks gets the body moving and diminishes fatigue. It's also a way to stay alert and productive, while also improving work quality and safety.

How do I perform this exercise?

Plan to stop and move briefly every 20 minutes. Find other ways to approach the task so that your body gets a break. For example, if you've been standing at work bench, alternate by sitting on a stool. If you've been bending over to work on a project, stop for a moment. Stand up, place your hands on the small of your back, and lean back for a slow and gentle stretch. Then resume your task. People who are sitting for long periods can stop and perform some movement right where they are. They can reach their arms up toward the ceiling, bend back, or stretch to the side.

How many and how often should I do this exercise?

• Sets: 1
• Repetitions: 1
• Hold: 20 seconds
• Perform: Every 20 minutes

Are there other recommendations I need to be aware of?

Plan a mini-break every 20 minutes. Take a few moments to relax, to breathe, and move for 20 seconds or so. To learn some of the exercises you can do during your mini-breaks, read over and practice some of the stretches in the Rest and Recovery Strategies called “Stretching.”

What should I watch out for while doing this exercise?

Don't get stuck in one position for too long. Plan ahead so you can stop, move, and stretch. Feelings of fatigue and discomfort are signals that something is wrong. If you continue to work through them, you may be headed for pain. Breaks to reduce muscle tension and fatigue must be spaced throughout the day. Breathing and stretching exercises should be an important part of the breaks.