Relieve Lower Back Pain in Under 3 MinutesBondi Junction Eastern Suburbs Sydney Physio Explains
If you are working from home and your lower back is sore from then continue reading.
Working from home requires you to work in an irregular working environment to what you are used to.
The set up can be quite foreign with meetings that are now telecasted, requiring you to sit at your computer.
So, your sitting time has increased dramatically more than you are used to. Your lower back despises sitting for long periods of time, causing the pain to increase more and more, and therefore making it harder to concentrate and focus on your tasks.
I will explain how you can stop this in its tracks with 4 exercises that will take less than 3 minutes and dramatically assist your lower back pain.
Firstly, lay on the floor on your stomach, placing your hands underneath your shoulders, with your hips remaining on the ground.
You are going to do some extensions, pushing up through your hands, allowing your lower back to relax.
You will do 10 of these.
Next, get onto your hands and knees, keeping your back straight and sitting your bottom onto your heels.
You can do this slowly and repeat this movement 10 times.
These will be your go to when you have been sitting for a while and are feeling stiff.
Then roll onto your back to do a glue stretch.
You are going to hug your knee towards your opposite shoulder.
You will feel a nice stretch at the back of your hip into your glute and hold this for 30 seconds, doing this on both sides.
For exercise number 4, get a chair and put your feet and knees together.
Then put your hands across your chest and turn, side bending to that side, then taking a tip and take a deep breath in and out.
Then side bend back up and rotate a bit further and tip again, following a breath in and out.
You should do this 3 times on each side.
These are your 4 exercises that will take less than 3 minutes and get your hips, upper and lower back moving better.
Once you get all 3, you will start to feel amazing.
I have found these exercises the best when my back gets stiff and many of my patients have found that they get significant and quick relief from these exercises.
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