Back Ache? 3 Stretches To Get Rid Of The Pain
Your sedentary lifestyle is hurting your back and your health
You’ve probably seen or read this article: Sitting Is The New Smoking: Ways A Sedentary Lifestyle Is Killing You. And it’s true, sitting in the car or our office desk for too long negatively impacts one's health, starting with our backs. Our advice? Get up and get moving; galaw galaw pag may time, right? Now about that back pain, here are some stretches you can try to ease the pain.
At Home: Lying Knee Twist
What it does is stretch the paraspinal muscles and strengthen your core. You can do this in bed, on the floor or on a yoga mat. Now, lie on your back with your legs straight. Bend the right knee up and cross it over to the left side of your body. Hold for 20 seconds and tighten your core as you rotate back to the center. Repeat 3 times on each side.
Image via Debby Anderson Yoga
In The Car or At The Office: Seated Low Back Rotation Stretch
Sit with your back straight and your feet flat on the floor. Twist your upper body and let your shoulders rotate to one side; you’re welcome to use your chair for support. Go as far as you comfortable with and hold for 20 seconds or six breaths. Repeat on the other side.
Image via FitEngine
At Home or At The Office: Squat Stretch
Similar to the first two stretches, the squat stretch is something you do while in squat position. Stand with your legs wider than shoulder width part and turn your toes outward. Now engage your core and bottom, lower your body and bend at the knees so that your thighs are parallel to the floor. Inhale as you press your right hand down on your right knee and exhale and turn your shoulders to your left. Take it up a notch and drop your shoulder if you can. Stay for three breaths, stand up and repeat on the left.
Image via Daily Express