15 February 2023
5 Stretching Exercise that will Helps for Back Pain
Working in an office environment is much more tougher for those who suffer from chronic lower back discomfort. Pain makes it uncomfortable to sit for lengthy periods, which can disrupt concentration and productivity. Pain in the legs can make it hard to walk or stand, making it difficult to go around the workplace for things like attending meetings or getting work done.
- Gentle Warm-Up: Before you start stretching, it's important to warm up your muscles. This can be done through light cardio exercises such as walking, cycling or jogging.
- Hamstring Stretch: Hamstring tightness is a common cause of back pain. To stretch your hamstrings, stand facing a wall and place both hands on it. Keep your right leg straight and bend your left knee, pushing your hips back until you feel a stretch in the back of your right thigh. Hold this stretch for 15-30 seconds and repeat on the other leg.
- Cat-Cow Stretch: This stretch can help alleviate lower back pain. Get on your hands and knees, with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your head and tailbone towards the ceiling. As you exhale, round your spine and tuck your chin towards your chest. Repeat this stretch for 10-15 repetitions.
- Child's Pose: This stretch is great for the lower back, hips, and thighs. Get on your hands and knees, with your wrists under your shoulders and your knees under your hips. Sit back on your heels, reaching your arms forward. Hold this stretch for 15-30 seconds.
- Lower Back Twist: This stretch can help relieve tension in the lower back. Lie on your back with your knees bent and your feet flat on the floor. Bring your right knee towards your chest and hold it with both hands. Gently twist your torso to the left and hold the stretch for 15-30 seconds. Repeat on the other side.
It's important to remember that stretching should not cause pain. If you feel any pain while stretching, stop and talk to your doctor or physical therapist. Additionally, stretching is just one aspect of managing back pain and it's best to have a comprehensive approach that includes other treatments such as exercise, physical therapy, and medication, if needed.
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