NOTE: Please Read The Disclaimer at the bottom of this page BEFORE performing any stretches!
These days more and more people are working at a desk or some other way where they spend their entire day sitting, and then spending even more time at home sitting. We spend an average of 9.3 hours a day sitting in a chair. You are most likely sitting right now reading this. And all of that sitting is contributing to back pain and poor posture. Those people working 8 hours or more per day while sitting at a vertical incline put more pressure on their lower back, which often leads to major long term pain and posture problems.
In order to help alleviate back pain, doctors recommend reducing the amount of time spent sitting in chairs, and adding exercises daily that can stretch and strengthen the back. Some people may think this would be difficult if they work in a small office, cubicle, or other cramped space. But, these seven simple stretches are designed to be able to be done at your place of work, and they help to protect your back and prevent discomfort:
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Stretch #1 - Lower Back Stretch
Sit up straight with your back against the back of your chair, and slowly pull your left knee up towards your chest as far as possible without feeling discomfort. Hold this position for a count of five and slowly lower your leg, then repeat with the right knee.
Stretch #2 - Seated Stretch
While sitting straight up, lock your fingers togehter and stretch your arms forward in front of you. Hold this position for 10 to 20 seconds or until you feel your back extending forward, then release. Repeat at least two more times.
Stretch #3 - Lateral Rotation on Chair
While sitting on a sturdy chair or bench, rotate your upper body to the right and hold that position for 10 seconds. Then return to your starting position and repeat for the left side. Make sure to keep your head and shoulders straight and upright with no slouching.
Stretch #4 - Thigh Stretch
Stand behind your desk chair with your feet shoulder length apart and your knees slightly bent. While holding onto the back of the chair for support, bend your right leg towards your butt and grasp the ankle with your right hand. Hold the position for 10 seconds before releasing, then repeat on the left side.
Stretch #5 - Neck and Back Stretch
Interlock your fingers behind your head, then lift your head to look up at the ceiling. Make sure your neck is being elongated and your chin is facing the ceiling so that your back is being stretched. Hold the position for at least 15 seconds before releasing and repeating.
Stretch #6 - Neck Side Stretch
This stretch can be done either sitting or standing. Grab your left shoulder with your right hand, and then turn your head to the right, stretching the left side of your neck. Hold the position for 15 seconds before releasing, then repeat for the other side.
Stretch #7 - Hip Stretch
This stretch is done while sitting. Lift your left foot and place it on your right knee. Hold on to something if needed to keep yourself steady. Hold for 15 seconds, release, and repeat on the other side.
Stretching and exercising can help to prevent and in many cases eliminate back problems.
The Illinois Back Institute is dedicated to educating people, because we know that the more that you understand about your problem, the more likely you are to eliminate it.
If you would like to schedule a Free Consultation, you can call us at 844-408-0462, or click here:
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Disclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.
All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without Illinois Back Institute permission. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.