How to Relieve Lower Back Pain with These 3 Easy Exercises for Office Workers
How to Relieve Lower Back Pain with These 3 Easy Exercises for Office Workers
Posted in Back Pain by Jason Wright on October 8, 2024.
Today, we’re addressing a common issue faced by many office workers: lower back pain.
Prolonged sitting and poor posture can lead to discomfort and even chronic pain.
Fortunately, there are simple exercises that can be done anywhere to help alleviate and prevent lower back pain.
In this post, we’ll introduce you to three effective exercises that you can try at home, in the park, or even at the office.
Watch the video below for a detailed demonstration by our expert physio Jason.
1. Shoulder Blade Push-Ups
Why It’s Effective: Shoulder blade push-ups are great for strengthening the muscles around your shoulder blades and upper back. This exercise helps improve posture and reduces the strain on your lower back.
How to Do It:
- Start in a plank position with your hands directly under your shoulders.
- Keep your body straight and engage your core.
- Squeeze your shoulder blades together, then push them apart.
- Repeat for 10-15 reps.
2. Thoracic Spine Rotation + Extension
Why It’s Effective: This exercise targets the thoracic spine, which is often stiff in office workers. Improving mobility in this area can help reduce lower back pain and improve overall spinal health.
How to Do It:
- Sit on the edge of a chair with your feet flat on the ground.
- Place your hands behind your head.
- Rotate your upper body to the right, then extend your spine by looking up.
- Return to the starting position and repeat on the left side.
- Perform 10 reps on each side.
3. Y Raise
Why It’s Effective: The Y raise strengthens the muscles of the upper back and shoulders, promoting better posture and reducing the load on your lower back.
How to Do It:
- Stand with your feet shoulder-width apart.
- Bend forward at the hips, keeping your back straight.
- Raise your arms overhead in a Y shape.
- Hold for a few seconds, then lower your arms.
- Repeat for 10-15 reps.
Conclusion
Incorporating these exercises into your daily routine can make a significant difference in managing and preventing lower back pain. Whether you’re at home, in the park, or at the office, these exercises are easy to perform and require no special equipment. Give them a try and let us know how you go!
Remember, consistency is key. Regularly practicing these exercises will help you maintain a healthy back and improve your overall well-being. If you have any questions or need further guidance, feel free to reach out to us. Stay active and pain-free!
Contact Us if You Need a Hand with Your Back Pain
If you’d like to relieve your back pain for good get in touch. Our physios in Bondi Junction can help.
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