Lion of the Desert

Tuesday, March 15, 2016

Desk-based stretches for lower back pain

Dynamic versus static sitting

There are basically two types of sitting: static sitting and dynamic sitting.
Static sitting happens when you sit for long periods without changing position. That’s the kind of sitting that’s most likely to cause lower back problems.But dynamic sitting allows you to change your position regularly and helps keep your spine aligned.

Desk stretches for lower back pain

You don’t even have to move that much to reap the benefits: just leaning back in your chair or doing some simple stretches will help. I advise my clients to take a 5-minute break every hour to do a simple stretch.
The stretches here are easy to do at your desk, and they’re great for preventing and alleviating lower back pain. They’ll help you stretch your muscles, help you use the right muscles, mobilize the joints in your lower back and stabilize your spine and pelvis – helping you stay nice and aligned.
If you already suffer from lower back pain, just be sure to check with your therapist before starting any new exercise regimen.

4 lower back stretches

1. Lower spine stretch

stretch the long spinal muscles in a sideways direction sideways spine stretch
This exercise helps to stretch the long spinal muscles in a sideways direction.
  1. 1. Lower your armrests and make sure your sitting bones are firmly and evenly in contact with the chair, with your feet flat on the floor.
  1. 2. Place your right hand on the armrest. Reach up with your left hand and bend your spine slightly to the right.
  1. 3. Visualize your spine as a smooth, even curve to the right. Hold for 30 seconds while breathing gently into the stretch.
  1. 4. Repeat three times on each side.

2. Long spinal stretch

Long spinal stretchstretch for the spinestretch your spine at your deskstretch your long spinal muscles in a forward direction
This exercise helps to stretch your long spinal muscles in a forward direction.
  1. 1. Sit in your chair, making sure your sitting bones are firmly and evenly in contact with the chair. Keep your feet flat on the floor and placed wide apart.
  1. 2. Sit up tall and then slowly slide your hands down your legs until you reach the floor. Visualize rolling down one joint at a time, head first.
  1. 3. Breathe into the stretch and try to slide slightly further down. Hold for 30 seconds.
  1. 4. Repeat three times.

3. Deep hip muscle stretch

Deep hip muscle stretchstretch hip muscles
how to stretch your hips at your deskDeep hip muscle stretch
This move stretches your deep hip muscle, which can get tight if you have lower back pain (and it can even cause referred leg pain).
Note that if you feel pins and needles or numbness, you’re stretching too hard.
  1. 1. Sit on the edge of your chair with your feet flat on the floor.
  1. 2. Place your right ankle across your left thigh, just above the knee.
  1. 3. Sit up tall and bend forward from your hips, making sure your spine is straight. You should feel a stretch at the back of your right hip.
  1. 4. Hold for 30 seconds, repeat three times and then repeat on the opposite side.

4. Hamstrings reach

Hamstrings reachstretch your hamstrings at your desk
Hamstrings stretch for back pain relief
When your hamstring muscles (the muscles at the back of your leg) get tight, they can flatten the natural curve of the lower back. This move will help loosen them up.
  1. 1. Sit on the edge of your chair, with your feet flat on the floor.
  1. 2. Slide one foot out until your knee is straight and your toes are pulled toward your shin.
  1. 3. Keep your spine straight and reach forward with both hands toward your toes.
  1. 4. Hold for 30 seconds and repeat three times. Repeat on the other side.

If you enjoyed trying these out, check out part two of this series for more moves you can try at your desk.
- See more at: http://pain-focus.com/pcpost/desk-based-stretches-lower-back-pain/?utm_source=Taboola&utm_medium=CPC&utm_campaign=PCdesk#sthash.c6seYIow.dpuf

1 comment:

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