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4 Simple Desk-Based Stretches for Effective Lower Back Pain Relief

4 Simple Desk-Based Stretches for Effective Lower Back Pain Relief

Lower back pain is a massive problem in today’s modern society. Many of us spend a lot of time sitting down at desks whether it’s at work or at home. Office workers in particular, come off worst with 54% of those who work at their desks report suffering from lower back pain due to the sheer amount of time spent sitting in one position and usually with bad posture.

Sitting down not only adds to muscle tension in the back, but add poor posture to that and you have a situation where constriction of blood vessels and nerves cause more lower back pain. This is why lower back pain shouldn’t be overlooked as it can be a complicated health issue with not just one cause – our muscular system adapts easily to how we sit, with our circulatory and nervous system also being affected.

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    4 Easy Desk Exercises To Relieve Lower Back Pain

    Judith Gould is a trained physiotherapist who specialises in how ergonomics at work can help relieve lower back pain. Doing simple exercises at your desk each day can help eliminate lower back pain by stretching the muscles and correcting bad posture. Being mindful of moving throughout the day will go towards better back health so here are 4 exercises that are easy to incorporate into a busy day.

    1. Lower Spine Stretch

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        By doing this exercise, the muscles surrounding the length of the spine will get a good stretch in a sideways direction.

        • With your feet flat on the floor and your armrests low down, sit firmly on your chair making sure your sitting bones are in contact with the seat.
        • Place your right hand on the armrest and reach your left hand up above your head, bending your spine slightly to the right.
        • Hold this position for 30 seconds making sure you breathe into the stretch.
        • Repeat on each side three times.

        2. Long Spinal Stretch

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                This exercise allows your spinal muscles to stretch in a forward motion. It’s important that the muscles get stretched in more than one direction to help restore alignment.

                • In your chair with your sitting bones firmly placed on the seat, place your feet flat on the floor and spread them out wide apart.
                • Sit up straight and tall then slowly slide your hands down your legs until they reach the floor.
                • Place your fingertips on the floor between your feet, and with each breath try to stretch further down until your palms are flat. Don’t worry if you can’t do this, just go as far as is comfortable for you.
                • Hold for 30 seconds and breathe into the stretch.
                • Repeat three times.

                3. Deep Hip Muscle Stretch

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                        Stretching your hip muscles can help relieve lower back pain as they can tighten when sitting for long periods of time and especially when you already suffer from lower back pain. When doing this stretch, be aware of numbness or a pins and needles sensation as this is an indicator that you are over-stretching.

                        • Sit near the edge of your seat with both feet flat on the floor.
                        • Lift up your right ankle and place it on your left thigh just above the knee.
                        • Sitting up straight and tall, slowly bend forward from your hips, keeping your spine nice and straight. This will create a stretch through the back of your right hip.
                        • Hold this position for 30 seconds and slowly come back up remembering to keep your spine straight.
                        • Repeat three times and then repeat with your left ankle on your right thigh.

                        4. Hamstring Reach

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                              We don’t always think about our leg muscles when we have pain in our lower back, but tight hamstring muscles can affect the natural curve of the spine. Loosening them up will go towards relieving your lower back pain.

                              • Sit close to the edge of your chair with your feet flat on the floor.
                              • Sliding your right leg out with your heel to the ground, keep your knee straight and flex your toes up towards your shin.
                              • Start to slowly reach forward towards your toes keeping your back and spine straight.
                              • Hold this position for 30 seconds and repeat three times.
                              • Repeat with your left leg.

                              Five minutes is all it takes to help alleviate and prevent lower back pain. It’s recommended to repeat these exercises once every hour or as often as possible throughout the day if you find yourself sitting a lot at your desk. Always consult with a doctor before doing an exercise regime if you’re suffering from any back pain, but doing these on a regular basis will help align your back and stabilise your muscles and joints.

                              Featured photo credit: Christina @ wocintechchat.com via unsplash.com

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                              Samantha Aloysius

                              Samantha is an everyday health expert with a background in International Public Health and Psychology.

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                              Last Updated on July 12, 2021

                              100 Incredible Life Hacks That Make Life So Much Easier

                              100 Incredible Life Hacks That Make Life So Much Easier

                              Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

                              By tweaking little things in your daily life, it can make your life much more convenient!

                              Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

                              83 tie a small piece of bright colored fabric

                                84 write random letter

                                  85 use a rubberband

                                    86 dorm smell bad

                                      87 lean your phone on your sunglassess

                                        89 how to waterproof your shoes

                                          90 take a picture of the name card

                                            91 iron inside out

                                              92 old newspaper

                                                93 tumble try shoes

                                                  keep a card like this

                                                    SONY DSC

                                                      94 soap bar

                                                        95 make a hole

                                                          96 drop the battery

                                                            97 use a coozie

                                                              98 when taking a picture

                                                                use a clean dust pan

                                                                  try a pants hanger

                                                                    use your cellphone light

                                                                      use a spring from an old pen

                                                                        quick and easy iphone speaker

                                                                          user binder clips

                                                                            wrap a wet paper towel around your beverage

                                                                              put pancake mix in a ketchup bottle

                                                                                clean out an old lotion bottle for your beach

                                                                                  use a muffin tin to serve condiments at a bbq

                                                                                    doritos are great for kindling

                                                                                      use nail polish to identify different keys

                                                                                        use a hanging shoe rack to store cleaning supplies

                                                                                          freeze grapes to chill white wine without

                                                                                            use paper clips to organize your cables

                                                                                              almost finished your jar of nutella

                                                                                                sick of having a box full of tangled

                                                                                                  unroll the rim to increase the capacity

                                                                                                    cut open toilet paper rolls and use as a cuff

                                                                                                      remove the stem from strawberries

                                                                                                        turn an old bottle into a simple little cord holder

                                                                                                          for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                                            how to fold a fitted bed sheet

                                                                                                              tired of snoozing past your alarm

                                                                                                                place a rubber band around an open paint can to wipe your brush on

                                                                                                                  ut a wooden spoon across a boiling pot

                                                                                                                    use bread clips to save flip-flops

                                                                                                                      take pictures of friends holding items

                                                                                                                        how i always know which headphone is the left one

                                                                                                                          put a stocking over the end of a vacuum

                                                                                                                            How to make sure you drink enough water

                                                                                                                              user a can opener to open blister

                                                                                                                                good sandwich guide

                                                                                                                                  turn your muffin pans upside down

                                                                                                                                    50 pounds of groceries and living on the 5th floor

                                                                                                                                      the right way to make a blt

                                                                                                                                        add one teaspoon of baking soda

                                                                                                                                          38

                                                                                                                                            hair straighteners equals to collar irons

                                                                                                                                              stack your clothes vertically to see them all

                                                                                                                                                the right way to make cookies in the summer

                                                                                                                                                  how to clean a blender

                                                                                                                                                    the right way to eat a popsicle

                                                                                                                                                      use bread clips to label and organize power cords

                                                                                                                                                        to get the built up residue off of your shower head

                                                                                                                                                          user a hair clip to orgainize long wires

                                                                                                                                                            a frozen saturated sponge in a bag

                                                                                                                                                              rub stuck zipper teeth with a graphite pencil

                                                                                                                                                                use a soda pop tab

                                                                                                                                                                  50

                                                                                                                                                                    51 How to multiply large numbers in your head.

                                                                                                                                                                      52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                                        rub a walnut on damaged wooden furniture

                                                                                                                                                                          kids fall out of bed

                                                                                                                                                                            use toothpaste to clear up hazy car

                                                                                                                                                                              58

                                                                                                                                                                                59 keep pizza out while driving home

                                                                                                                                                                                  60 put your straw through the tab to keep it from rising

                                                                                                                                                                                    hold oreos with a fork so your fingers

                                                                                                                                                                                      Never lose your remotes again

                                                                                                                                                                                        hiding your emergency money

                                                                                                                                                                                          use a bread tab to hold your spot on a roll

                                                                                                                                                                                            if you are at a hotel and run out of chargers

                                                                                                                                                                                              keep a square of cardboard in a ziplock bag

                                                                                                                                                                                                If you need to pee or smoke at a bar

                                                                                                                                                                                                  drill holes in the bottom of your garbage

                                                                                                                                                                                                    use an accented letter as your passcode

                                                                                                                                                                                                      use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                                        do something unusual when locking the door

                                                                                                                                                                                                          when heating leftovers space out a circle in the middle

                                                                                                                                                                                                            dont burn yourself in those hard to reach candles

                                                                                                                                                                                                              put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                                                75 use a piece of paper to organize

                                                                                                                                                                                                                  use half a pool noodle

                                                                                                                                                                                                                    pencil case to store cables

                                                                                                                                                                                                                      78 clothespin to hold nail

                                                                                                                                                                                                                        79 make blts

                                                                                                                                                                                                                          80 take a picture of your fridge

                                                                                                                                                                                                                            81 fill plastic water bottles

                                                                                                                                                                                                                              82 right ways to eat chips

                                                                                                                                                                                                                                99 if your plug keeps failing

                                                                                                                                                                                                                                  100 put the banana on the wire

                                                                                                                                                                                                                                    88 before you throw away a post it

                                                                                                                                                                                                                                      Source: Reddit LifeProTips

                                                                                                                                                                                                                                      There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                                                      30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                                                      20 Popular Life Hacks From the Internet Debunked (or Verified)

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