Tag: stretches for back pain

Stretching To Prevent Back Pain

coachmag.co.uk

 

There are many people with lower back pain that don’t realize that their mid and upper back are probably suffering also. But if you think about it, if you’re getting back pain from sitting too much, you’re probably getting a rounded upper back and your head protrudes a little forward.
This is natural for anyone who is behind a desk or a steering wheel all day. There are some exercises that you can do. Some are discreet and you can do them at your desk. Then others you may need a little more room for.

“They can be especially useful for those aching back pains that come on from sitting for long periods, although they can be useful for sciatica – that is, leg pain, tingling or numbness that originates from the nerves in the back. It is best to be seen by your physiotherapist or physician before commencing [with these exercises] to ensure that they are the best thing for you.”

As with pretty much all exercise, if you experience pain when doing the stretches, stop and get checked out by a physio to ensuring you’re not compounding any major issues.

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Here Are 9 Exercises You Can Do at Your Desk

With the advent of the standing desk, posture pro tips, and even a new study that suggests sitting is the new smoking, there’s a plethora of information that confirms spending hours upon hours in a chair is a big no-no for health reasons (we even touched on a few points ourselves in a Be Well post of yore). But if you’re reading this from behind your desk, you know the dilemma. As a full-time working professional, sitting is quite literally part of the job.

So, what do you do to make sure your desk isn’t negatively affecting your health? To start, we suggest trying the nine exercises below, which can all 100 percent be done at—or around—your desk. Together, they will work the muscles that suffer most during your 8-hour work day.

Make sure you read the whole article as I couldn’t include all the exercises here.

 

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More Flexibility = Less Pain

stretching-contortionist

It has been my mantra that static postures (staying in the same position for long periods) like sitting at a desk makes some muscles too short and others too weak.

Starting a regular stretching program for your lower back will pay dividends as you go through life and keep you fit, mobile and pain free for longer.

A Stretching Program Can Be Simple

Some people believe that you have to join and then live at a gym in order to be healthy. But this isn’t the case at all. If it were, no one born before 1980 would have been considered fit.

The way to keep fit is to keep active. And stretching regularly is one way you can increase your activity level.

Depending on what stretches you want to do, they can be done at work, at home, even at a restaurant during a business meeting. With some movements, people don’t even have to know that you’re stretching, but you’ll feel it just the same.

So, that’s my plug for starting a regular stretching program.

Let’s take a look at a simple stretch that you can do at home, or even at work if your work station has a lower amount of foot traffic. It’s called the “single knee to chest” stretch.

Laying knee to chest stretch – Lie on your back with knees bent and both heels on the floor; imagine you are in a bridging position. From here, place both hands behind one knee and bring it towards the chest. What this stretch does is lengthen the buttock muscles as well as helping decompress the lower back by adding some length to its musculature.

Read about more stretches here

This is a good stretch for your hips which can contribute to back pain. It’ll wake up your gluteals and stretch the little rotator muscles that make your hips stiff when they get short from sitting at a desk for long hours.

If you keep your hips limber and flexible, it’ll also be a lot easier to walk and run. Both of which can be a good addition to a regular exercise program to prevent or treat back pain.

Photo by Shar Ka

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