We all know that a sedentary lifestyle isn’t good for us, but that doesn’t mean that it’s always practical for us to spend less time at the office and more time at the gym. Most of us rely on technology to do our jobs and manage our daily lives – and that doesn’t exactly keep us particularly active.
Anyone who works from home or at an office can attest to the fact that they probably don’t get as much regular exercise as they should. That’s why doing stretches for lower back pain daily can bring you a lot of pain relief.
A Pain in the Back
Statistics for ailments like lower back pain are skyrocketing lately – according to the American Chiropractic Association, 31 million Americans are experiencing lower back pain at any given time(1). It’s actually one of the most common complaints in doctor offices worldwide.
While many people nurse their pain with ice packs and pain killers, it’s much better to investigate the source of your discomfort: sore muscles. Sure, getting massaged regularly is helpful, but you also have to stretch and straighten your muscles for complete pain relief.
Doing simple stretches can have multiple benefits for your mind and body – yoga, a practice of carefully coordinated stretches, is even practiced in prison environments as a way of improving inmate health and lowering levels of aggression, reducing the number of fights between inmates(2).
These easy stretches will do wonders for anyone who spends most of their day – sitting in a stationary position – or anyone who has back pain regardless of their level of activity.
7 Easy Stretches For Lower Back Pain
These stretches for back pain will keep your back flexible and strong!
1. The Chair Lower Back Stretch
Grab a chair and get to stretching!
- Sit straight on a sturdy chair, with your knees far apart.
- Place your left hand on the seat on the chair and grab onto the underside, keeping the back of your hand towards the ceiling.
- Lean to your left side without bringing your chest towards your knees. Keep your shoulders relaxed and straight. Bend your head slightly towards your left shoulder.
- If you experience pain, place a pillow on your left thigh and lean against it as your stretch.
- To get a stretch in your deeper back, roll your right shoulder inward and lean further to the side.
- Breathe deeply.
- To finish the stretch, bring your right arm in front of your body and above your right shoulder and off to the side. Hold for a few breaths.
- Roll your right shoulder further inwards, one breath at a time.
- When you no longer feel a stretch, rest our right arm on the left thigh and return to the original position.
- Relax, and repeat on the other side.