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Last Updated on April 2, 2020

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 and has experience in diabetes care counselling.

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                              Last Updated on April 8, 2020

                              Why Assuming Positive Intent Is an Amazing Productivity Driver

                              Why Assuming Positive Intent Is an Amazing Productivity Driver

                              Assuming positive intent is an important contributor to quality of life.

                              Most people appreciate the dividends such a mindset produces in the realm of relationships. How can relationships flourish when you don’t assume intentions that may or may not be there? And how their partner can become an easier person to be around as a result of such a shift? Less appreciated in the GTD world, however, is the productivity aspect of this “assume positive intent” perspective.

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                              Most of us are guilty of letting our minds get distracted, our energy sapped, or our harmony compromised by thinking about what others woulda, coulda, shoulda.  How we got wronged by someone else.  How a friend could have been more respectful.  How a family member could have been less selfish.

                              However, once we evolve to understanding the folly of this mindset, we feel freer and we become more productive professionally due to the minimization of unhelpful, distracting thoughts.

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                              The leap happens when we realize two things:

                              1. The self serving benefit from giving others the benefit of the doubt.
                              2. The logic inherent in the assumption that others either have many things going on in their lives paving the way for misunderstandings.

                              Needless to say, this mindset does not mean that we ought to not confront people that are creating havoc in our world.  There are times when we need to call someone out for inflicting harm in our personal lives or the lives of others.

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                              Indra Nooyi, Chairman and CEO of Pepsi, says it best in an interview with Fortune magazine:

                              My father was an absolutely wonderful human being. From ecent emailhim I learned to always assume positive intent. Whatever anybody says or does, assume positive intent. You will be amazed at how your whole approach to a person or problem becomes very different. When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed. Your emotional quotient goes up because you are no longer almost random in your response. You don’t get defensive. You don’t scream. You are trying to understand and listen because at your basic core you are saying, ‘Maybe they are saying something to me that I’m not hearing.’ So ‘assume positive intent’ has been a huge piece of advice for me.

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                              In business, sometimes in the heat of the moment, people say things. You can either misconstrue what they’re saying and assume they are trying to put you down, or you can say, ‘Wait a minute. Let me really get behind what they are saying to understand whether they’re reacting because they’re hurt, upset, confused, or they don’t understand what it is I’ve asked them to do.’ If you react from a negative perspective – because you didn’t like the way they reacted – then it just becomes two negatives fighting each other. But when you assume positive intent, I think often what happens is the other person says, ‘Hey, wait a minute, maybe I’m wrong in reacting the way I do because this person is really making an effort.

                              “Assume positive intent” is definitely a top quality of life’s best practice among the people I have met so far. The reasons are obvious. It will make you feel better, your relationships will thrive and it’s an approach more greatly aligned with reality.  But less understood is how such a shift in mindset brings your professional game to a different level.

                              Not only does such a shift make you more likable to your colleagues, but it also unleashes your talents further through a more focused, less distracted mind.

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

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