3 Things You Can Do at Work to Help with Low Back Pain

If you have ever had to sit for more than a few hours at a time for work, whether behind a desk or behind a wheel, you probably know a thing or two about an achy back.  Prolonged sitting is one of the main contributors to low back pain because it usually means your low back is rounded.  Sitting too far back from your desk or the wheel can also cause rounding of the spine. Another thing we tend to do when sitting for long periods is to sit slumped to one side.

Yoga is one of the techniques most widely prescribed by health care professionals  for dealing with low back pain.  That is because it offers not only the poses which help stretch those specific muscles which get stressed from too much sitting, but yoga also addresses the strengthening the muscles which are needed to support a healthy low back and hip region.

You don’t always need a mat to do yoga.  You can give your low back some relief by modifying certain poses right at your desk or even next to your vehicle.

1. Downward Facing Dog – From a standing position,  your hands wide (so that your arms resemble a “V”) on a desk, or the back of a chair.  Step your feet back away from the desk or chair until your spine is parallel with the floor, and your ears are next to your biceps.  You should feel a stretch from under your armpits, all the way down the back of your legs.  Be sure to hold in your belly a little to protect the low back.  Breathe in and out slowly, through the nose for several breaths.  If you are driving, you can do the same thing with your hands wide on the outside of the door or at the back end of the vehicle.
2. Half Pidgeon--From a seated position (at your desk or in a parked car with your legs out the door), bring your right ankle up on top of your left knee. Lean your upper body forward over your right leg until you feel a stretch in the left hip.  Move slowly here; the farther forward you go the deeper the stretch.  Again, be sure to hold the belly in a little keeping the low back safe.  Breathe in and out slowly, through the nose for several breaths.  Switch legs and do the other side. 
3. Seated Twist—From a seated position (at your desk or in a parked car with your legs out the door), cross your right knee directly over the top of your left knee.  Lengthen your spine by sitting up tall.  Gently twist your upper body to the right from your belly button region.  Keep the belly strong here so you don’t twist too deep. You can bring your right hand on the chair seat behind you as you twist, for stability.  You should be able to breathe in and out of the nose here for several breaths as well. Switch legs and do the other side.

 
These poses are very effective and can bring relief right away.  That, coupled with the fact that they can be done in as little as 5-7 minutes makes doing them a no-brainer for addressing low back pain at work.

If you would like to learn more ways to combat low back pain, call me at 502-321-0557.  I would like to teach you even more useful poses, along with helping you to strengthen your core so you can have a much happier back!