Back pain following bouts of prolonged sitting is a common complaint.
Something that Iโm too familiar with growing up playing video gamesโฆ..I obviously have not outgrown this but I digressโฆ..๐๐ฝโโ๏ธ
While we recognize that pain is complex and influenced by numerous variables, there are a few simple strategies that can be utilized to lessen back pain associated with sitting.
I believe the best antidote to this situation is to spend less time sitting, but this is not realistic for many people who must sit to do their work. So, besides trying to take more frequent breaks to get up and move around, try these simple strategies next time your back is acting up
1 ๐๐ฎ๐ฆ๐๐๐ซ ๐๐ฑ๐ญ๐๐ง๐ฌ๐ข๐จ๐ง: While in a seated position, the low back (lumbar spine) is held in flexion. So, stretching into the opposite direction (extension), can be relieving for many people. This can be done on the ground as shown here or in standing. Extend your back 5 times and hold for a couple of seconds each time.
2 & 3 ๐๐ฎ๐ฆ๐๐๐ซ ๐๐จ๐ญ๐๐ญ๐ข๐จ๐ง: Besides the extension, rotation is often very effective for reducing low back tension and
pain. Twist a few times in each direction as shown here and hold for a couple of seconds.
4 ๐๐ง๐๐๐ฅ๐ข๐ง๐ ๐๐ข๐ฉ ๐
๐ฅ๐๐ฑ๐จ๐ซ/๐๐ฎ๐๐ ๐๐ญ๐ซ๐๐ญ๐๐ก: Stretching muscles that connect the spine to the hip region also tend to work well. Additionally, the hip is held in flexion during sitting, so moving it in the other direction is likely to help. As the image eludes, squeeze your abs and glutes to increase the intensity of the stretch. Shoot for 2-3 reps and hold for 15-30 seconds.
5 ๐๐๐ฆ๐ฌ๐ญ๐ซ๐ข๐ง๐ ๐๐ญ๐ซ๐๐ญ๐๐ก ๐ฐ๐ข๐ญ๐ก ๐๐๐ข๐๐ญ๐ข๐ ๐๐จ๐๐ข๐ฅ๐ข๐ณ๐๐ญ๐ข๐จ๐งโก๏ธ: Again, stretching hip muscles that strongly influence the lumbar spine can be helpful. Try the standard hamstring stretch and add a sciatic nerve mobilization for a bit of extra help. The sciatic nerve originates from the low back, so mobilizing it gently can work to aid in keeping things loose and pain-free. Hold the stretch position and move your ankle as shown 10-15 times to mobilize the nerve and its branches.
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