Sitting for extended periods of time has become the new normal while working from home. Some of you might have access to a standing desk or have changed the position of your computer by stacking up some books, puzzles, or board games, but you are still fixed in one position for an extended period of time. This positioning can cause certain muscles to expand while other contracts (for example rectus abdominis (contracted) and erector spinae (expanded)) leading to the misalignment of bones, ligaments, tendons, and other muscles.
When you change positions, you might feel some tightness or tenderness in your low back. Learn more about the causes of low back pain. We have a solution to counteracting these extended positions to improve musculoskeletal alignment and reduce fatigue, pain, and overall discomfort. Here are 6 exercises you can perform at the beginning or end of your day to reduce low back pain:
These exercises should not cause or increase pain levels. If you are experiencing pain, requesting an appointment with a healthcare professional might be needed to address the underlying causes.
1. Hamstring Stretch
In a seated position rest one heel on the floor with the knee straight, and slowly lean forward till you feel a stretch along the back of your leg. Perform 2-3 sets of 30 second to 1-minute hold in that position as tolerated on each side.
2. Piriformis Stretch
In a seated position cross one leg over to the top of the opposing knee. Slightly apply mild to moderate pressure to the leg until stretch is felt along your buttocks. Perform 2-3 sets of 30 seconds to 1-minute hold in that position as tolerated on each side.
3. Sitting Forward Fold Stretch
Starting in a seated position place your arms straight forward with palms down. Slide your hands out in front of you until you begin to feel a stretch in your lower back. 2-3 sets of 30 seconds to 1-minute hold in that position as tolerated.
4. Cat/Camel Stretch
Starting position begins on your hands and knees. Ensure your hands are under your shoulders and your knees are directly under your hips. From there, round your back up to the ceiling and curl your head downward. Then slowly arch your back by pulling your abs to the floor and raise your head up to the ceiling. Perform 2-3 sets of 10-15 reps of that movement as tolerated.
5. Knee to Chest Stretch
Starting position begins by lying down onto your back, from here bring a knee towards your chest and use both arms to hold your knee in place until you feel a stretch in your buttocks. The opposing leg will stay straight on the ground. Perform 2-3 sets of 30 seconds to 1-minute hold in this position as tolerated on each side.
6. Lateral Trunk Rotations
Starting position begins by lying down onto your back with both knees bent. From here gently rotate your spine as you move your knees to one side, then slowly reverse directions and move the knees to the other side. Perform 2-3 sets of 10-15 reps each way as tolerated.
Low Back Pain or Injury Treatment Near You
If while preforming these exercises Want to know more about what could be causing your lower back pain? Here at IMPACT Physical Therapy, our clinicians will be able to assess your low back pain and recommend a plan of care tailored to your specific needs. Contact us at one of our seven Illinois locations to set up either an in-person or telehealth evaluations today.
