Tips for office workers to get rid of back pain

Whether you are an office worker or a homebody, if you maintain the same posture for a long time in your life, you will have back pain. I would like to tell you that if you have back pain, you should avoid doing some intense exercises as much as possible. Then, we might as well try stretching exercises. Proper exercise helps to strengthen and strengthen the surrounding muscles, and the back can relieve pressure and allow better mobility. You should not only focus on the training of the back muscles. Weakness and tension in the neck, shoulders, hips, buttocks, hamstrings, and abdominal muscles can also cause back pain.

Let's look at some helpful stretches and exercises for back pain.

1.Stretch your neck and shoulders

First, gently bend your head forward and draw your chin toward your chest until you feel a stretch in your neck. Then,

Gently bend your head to one side, as if you were trying to touch your ear with your shoulder. You should feel a stretch on one side of your neck and the top of your shoulder. Repeat on the other side. Hold each stretch for no more than 30 seconds and repeat several times. Remember, you should feel a gentle stretch, not pain!

2. Stretch your back

Lie flat on your back, bring your knees to your chest, and bend your head forward until you feel the stretch. Then, place your feet on the ground, bend your knees, and use your hands to move one knee toward your chest. Repeat with the other knee. Hold each stretch for no more than 30 seconds and repeat several times.

3. Stretch your hip and buttocks muscles

Stand with your hips shoulder-width apart, step back half a step with your right foot, bend your left knee, and shift your weight to your right hip. Bend forward, keeping your right leg straight, and bend down until you feel a stretch. Repeat on the other side. Then, lie flat on your back with your legs crossed. While keeping your legs crossed, use your hands to pull your knee toward your chest, and repeat on the other side. Hold each stretch for no more than 30 seconds, and repeat several times.

4. Stretch the hamstring muscles

Bend forward at the waist, keeping your legs as straight as possible, and try to touch your toes. You can also try sitting on the floor with your legs straight in front of you. Place a towel or sports band under one foot and use it to help you pull your leg up. Repeat with the other leg. Hold each stretch for no more than 30 seconds and repeat several times.

5. Strengthen major muscles

There are several exercises that can help strengthen the major muscles. Sit-ups are a common way to strengthen the core muscles. You can also try pelvic tilts. Lie on the floor with your knees bent toward your navel, with your back touching the floor. Do not use your butt and legs to help you. Hold for 5 seconds and repeat 5-6 times.

10 reps. If lying on the floor is uncomfortable, try doing sit-ups on an exercise ball.

6. Do low-intensity aerobic exercise

You need to get your heart rate up, but high-intensity exercises can have a big impact on the spine. Try walking briskly, outdoors or on a treadmill. If you go to a gym, you can also try a stationary bike, elliptical machine or stepper. These machines will help get your heart rate up, but without the big impact on your spine. Some patients also find that hydrotherapy is helpful. The buoyancy of the water counteracts gravity and makes you feel "lighter." Because of this, many people find it easier and less painful to practice in water.

The above are some stretching exercises that can relieve back pain that I have introduced to you. Are they all relatively simple and easy to learn? We do exercise to make our bodies healthier, but if we exercise more specifically, will we still achieve the desired results?