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

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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

                              More by this author

                              Samantha Aloysius

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

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                              Last Updated on January 13, 2022

                              10 Cheap And Amazing Honeymoon Ideas

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                              10 Cheap And Amazing Honeymoon Ideas

                              A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

                              To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

                              1. Camping

                              A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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                              2. Staycation

                              You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

                              3. Island Getaway

                              People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

                              4. Fancy Resort

                              Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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                              5. Road Trip

                              The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

                              6. Charter a Boat

                              If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

                              7. Las Vegas/Atlantic City

                              If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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                              8. Themed Retreats

                              There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

                              9. Working Honeymoon

                              Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

                              10. Festivals, Fairs & Special Events

                              Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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                              Featured photo credit: Josue Michel via unsplash.com

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