If you’re reading this, it’s safe to assume that you spend a lot of time at your computer. It’s okay; we won’t judge you. We all work desk jobs, and even those who are fortunate enough to be independent contractors spend a lot of time at their laptops. We all suffer from back pain, particularly lower back discomfort. You need to walk around in order to reduce or avoid that ache. Make sure to take walks or, at the very least, get up every 30 minutes or so to stretch or perform a quick exercise. Here are the top stretches for reducing lower back discomfort, speaking about stretches. If you want to get actual results and stop having lower back discomfort, try to do these every day.
1. Children’s Pose
One excellent approach to relieve pressure on your lower back is to perform the kid position. You lengthen your spine while performing it, as well as decompress and align it. It feels terrific and is a nice stretch. Lay your torso down on your thighs while getting down on all fours with your knees hip-width apart. Stretch forward while raising your hands in front of you, as if you were trying to lengthen your entire spine and neck. It’s best to settle into the stance and hold it for at least a few seconds.
2. Stretching the trunk rotation
If you’ve been sitting all day, this is a terrific stretch to do. You’ll undoubtedly feel your muscles relax as you do it, and you might even hear that pleasant crack. It’s important to keep your upper back and shoulders level on the floor while you twist your feet first to one side and then the other while lying on your back.
3. Cow/Cat
If you’ve ever practiced yoga, you may have encountered another stretch like this one. After a long day of sitting at a desk, it’s a terrific way to get your spine moving. Beginning on all fours, place your knees and wrists beneath your hips and your shoulders under your shoulders. First, make a scared cat face by rounding your spine and lowering your head. Exhale while you do this. Do the opposite by lifting your tailbone up, pulling up your head and chest, and arching your back. The stretch starts here, where the cows are. To complete this step, inhale. Continually move back and forth for a few minutes.
4. Knee to the Chest
This stretch is intended to reduce stress in your lower back, buttocks, and thighs. On your back, lie down with one leg straight and the other with the knee bent. Now, with your arms supporting your knee, pull it toward your chest until you feel a stretch. Keep your body there for 30 seconds. Continue with the opposite leg. You can also accomplish this by simply pulling your thigh into your chest while hooking your arms under the knee.
5. Downward Dog Pose
You have undoubtedly heard of this one. The downward-facing dog relieves pressure from your lower back while stretching your legs instead of your lower back. Did you know that occasionally lower back pain results from overly tense legs muscles? This one is quite simple, so we won’t even bother describing how to accomplish it.
6. Seated Spinal Twist
Your back’s mobility is improved by this stretch, which also benefits the majority of your body. Sit down and cross your legs in front of you to perform it. Put your right foot over your left leg by bending your right knee. Your elbow should now be over your knee as you move your left arm to the right. your torso in a leftward rotation. Repetition on side two is required. It is recommended to move slowly, without jerky movements or undue pressure. It is a gradual stretch.
7. Sphinx Pose
The description is accurate. Lie on your stomach. Put your elbows beneath your shoulders and slightly arch your lower back. But be careful not to overextend or stretch. There should be no discomfort. Hold this position for a few minutes.
8. Cobra Stretch
This and the sphinx we previously discussed are quite similar. However, this time you raise up while placing your hands under your shoulders. Try to see yourself being raised off the ground by your crown of heads. Lengthen your spine and neck. Again, go slowly and avoid arching your back or extending your lower back too far. There should be no discomfort.
9. Light rocking
Wrap your arms around your knees while you lay on your back and keep them close to your chest. Rock slowly from side to side now. This is a terrific technique to give your back a massage and relax. To truly feel the benefits of this stretch, continue doing this for a few minutes.