Great stretching exercises to relieve back pain behind your desk

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Standing is one of the best ways to reduce the risk of back pain at work. Even if you have to sit most of the day, standing and walking in the area help you stand; you can try these two stretching methods to reduce backpressure and increase flexibility.

Stand to stretch the trunk muscles.

Stand with your feet shoulder-width apart.

Put your hands next to you for support.

Slowly bend back and increase the curvature of the waist to feel a slight stretch in the abdomen and low pressure on the waist.

You can do this as a continuous stretching exercise and keep the muscles in the same position for 15 to 20 seconds and repeat 3 to 5 times.

To do this as a series of movement exercises, hold this position for only a few seconds, but repeat this ten times each time.

Standing the way the quadriceps or flexor muscles work:

While standing, place one hand on the desk, pull one leg back, and place it on the chair behind you.

Depending on the body’s flexibility, you can place your feet on a chair, handle, or back of the chair.

Make sure the legs are forward, and the knees are slightly bent.

Gently push the pelvis forward when squeezing the serine muscles.

You should feel a stretch in the front of the serine and thigh.

Hold this position for 15 to 20 seconds and then repeat 3 to 5 times on each side of the body.

Treat low back pain with sitting exercises:

Sitting is the most common position for office workers, and as mentioned above, standing can reduce back pain and the risk of injury. However, there are exercises you can do while sitting to improve back pain and increase body flexibility.

Stretch the lateral muscles of the upper body

While sitting, raise one of your arms above your head.

Place the other hand on the thigh for support.

Slowly blend in the opposite direction to feel a gentle pull on the upper body.

Hold this stretch for 15 to 20 seconds and repeat 3 to 5 times on each side of the body.

Stretching exercise Bending the knee towards the chest

While sitting, raise one knee as if you want to parade.

Use both hands to pull the bent knee toward the chest until you feel a slight pressure on your back.

You can easily place your hands on the knee or behind it.

Hold this position for 15 to 20 seconds, then repeat 3 to 5 times on each side of the body.

Stretching the muscles behind the thighs.

While sitting, place the heel of the foot on the floor with the knee straight.

Slowly bend forward to feel a gentle stretch behind the knees and thighs.

Keep your back straight so that the tension is focused on the muscles behind your thighs.

Hold this position for 15 to 20 seconds and then repeat 3 to 5 times on each side of the body.

Sit in position 4

While sitting on a chair, place one foot on the other while the ankle is on the knee of the other foot.

Place your hand on the knee of your foot.

Gently push the upper body up to the knee of the foot and push forward until you feel a slight, moderate pressure on the serine and buttocks.

Hold this position for 15 to 20 seconds and repeat 3 to 5 times on each side of the body.

Eliminate back pain behind a desk with a ground stretching movement

Sitting or standing exercises are practical and can be done on almost any chair, but stretching exercises on the floor can be even more effective. If you have a personal office or a clean floor at work, these stretching exercises will allow you to work your upper body more.

Pull one knee toward the chest.

While lying on your back, gently bring one knee to your chest.

Hold the knee with each friend (above or behind the knee) and gently pull toward the chest.

It would help if you had a gentle to moderate stretch in the lower back, groin, and buttocks.

Hold this position for 15 to 20 seconds and then repeat 3 to 5 times on each side of the body.

Pull both knees toward the chest.

While lying on your back, gently lift both knees toward your chest.

Hold the knees with both hands and gently pull towards the chest.

It would help if you had a gentle to moderate stretch in the lower back, groin, and buttocks.

Hold this position for 15 to 20 seconds and then repeat 3 to 5 times on each side of the body.

Stretching exercises to rotate the back muscles.

Bend your legs and knees while lying on your back.

Slowly bring your knees down to one side to feel a gentle, moderate stretch in the other direction below your waist and hips.

Hold this position for 15 to 20 seconds and then repeat 3 to 5 times for the rest of the body.

Piriformis Stretch

While lying on your back, lift one knee toward your chest, as when you lift one knee toward your chest.

Hold the knee with each friend and gently pull towards the opposite shoulder. Again, it would help if you had a gentle to moderate stretch in the lower back, groin, and buttocks.

Hold this position for 15 to 20 seconds and then repeat 3 to 5 times on each side of the body.

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