Back pain is one of the most common problems that impacts people of all ages. Back pain may be caused by sedentary lifestyle, spending extends of period sitting at a computer, poor posture and excessive weight lifting. This type of work usually causes back strain. Back pain can be acute or chronic, and can significantly impact a person’s quality of life if not treated. To improve back pain there are several stretches that can be done at your desk.
Seated Spinal Twist
The lower back pain and hips may feel less tense after performing this stretch. While sitting on a chair, position your feet flat to ground. Put your right hand on back close to your left hip and turn from the base of your spine to the right while holding onto your right leg with your left hand. After holding 30 seconds, switch to the opposite side. Seated spinal twist is a gentle spinal twist that open up the hip, improve posture, increase spinal cord mobility and can help to alleviating neck and back pain.
Seated Forward Fold
This stretch can help to stretch the hamstrings and lower back. Ensure to sit up straight on the chair and your feet should be flat on the floor. Slowly bend forward from the hips and reach your hands towards your toes. After holding 30 seconds, slowly return to an upright position. This posture stretches your entire body from neck to heels which helps in reducing belly fat, reducing anxiety, improving digestion and alleviate back pain.
Shoulder Blade Squeeze
This stretch can help in lessen the shoulder and upper back stress. Ensure to sit up straight on the chair along with your feet firmly on the floor. Squeeze your shoulder blades together and hold for 10 seconds. Release and repeat 10 times. This posture stretches help strengthen the muscles in the upper back.
Neck Stretch
This stretch can aid in revealing the tension in the upper back and neck. Make sure you are sitting straight on your chair with your feet flat on the floor. Right-angle slant your head for 10 seconds. Repeat on the left side and then return to the standing position. This stretch is the best prevention from neck and back strain.
Cat-Cow Stretch
This stretch allows the body to relieve tension in the back and improve overall posture. Sit upright on the chair and place your feet down. Arch your back while holding your knees looking up towards the ceiling. After holding for 5 seconds, turn your spine while looking down towards your lap. Hold for 5 seconds and then repeat 10 times.
Seated Figure Four Stretch
In the hips and lower back, these stretches assist to relieve tension. Maintain an upright position on your chair with your legs down. Cross your right ankle over your left knee and applying light pressure on your right knee. After holding for 30 seconds, switch to the opposite side. This posture strengthens your glutes, stretches hips and has terrific benefits for your back.
Chest Opener
This stretch can ease chest stress and enhance posture in general. Ensure to sit up straight on your chair along with your feet firmly on the floor. Clasp your hand behind your back and slowly lift them up towards the ceiling and release after 10 seconds of holding.
Seated Pigeon Pose
To alleviate stress can stress in the hips and lower back, assume an upright position on your chair with legs to hanging straight down. Your right ankle should be positioned over your left knee and you gently press down on your right knee. Take a 30 sec hold then switch to opposite side.
Seated Hip Stretch
Hip and lower back stress can be relieved with the use of this stretch. Maintain an upright position on your chair, keep legs extended downwards. Gently press down on your right knee while crossing your right ankle over your left knee. After holding for 30 seconds then switch to the opposite side.
Seated Cobra Pose
This stretch can help to relieve tension in the back and improve overall posture. Ensure to sit up straight on your chair along with your feet firmly on the floor. Place your hands on the chair’s back and slowly lift your chest up towards the ceiling and release after 10 seconds of holding.
Conclusion
To alleviate back pain, incorporate these stretches into your daily routine. These stretches include Seated Spinal twist, seated cobra pose, neck stretch, seated pigeon pose, seated hip stretch and chest opener. By practicing these stretches regularly, you can treat lower back pain, increase spinal cord mobility, reduce muscular tension, and enhance posture in general. But if you experience back discomfort frequently, it is recommended to consult a doctor for better treatment.
