Do you realise this? Sitting on a chair all day might be a part of our work. In the modern-day working world, we remain stagnant for more than eight hours every day.
It’s different from our parents’ or grandparents’ time. They were more active due to the different types of work they did. Farming, gardening, and fishing were some of them. Those works made them more energetic. They weren’t static in one place. Contrary to now, we don’t even move from our chairs unless we have to hit the loo.
From all the sitting, do you experience severe back pain? When you move around, your bones will crack like you’ve aged 10 years older.
If this concerns you, here are some ways to make it better.
Practice these exercises after sitting all-day
1) Dead Hangs
Picture: Hevy
- Believe it or not, sitting compresses our spine.
- Therefore, dead hangs release the tension on the back, neck, shoulders and abdomen.
- If this is difficult to do with your body weight, use your legs instead.
- Slowly lower yourself down until you build up strength.
2) Thoracic Extensions
Picture: Learn Muscles
- One of the reasons for back pain is poor thoracic health. It causes pain and mobility issues.
- Maintain in this position for 30 seconds. Then, take 15 seconds of rest.
- Repeat four times in the morning and before bed.
- It will release tension, reduce stress and improve mobility.
3) Deadlifts
Picture: Pinterest
- This exercise strengthens the entire posterior chain.
- But be careful! Do it and focus on the proper form first.
- After you’re comfortable, you can add resistance.
4) Glute Bridges
Picture: Vision Quest Coaching
- Weak glutes cause strain on your back. It adds stress and causes pain and inflexibility.
- In 30 seconds, contract your glutes. Rest for 15 seconds afterwards.
- Repeat five sets per day to strengthen your core and improve balance.
5) Seated Twists
Picture: Yoga 15
- It’s a good stretch for the neck, chest, shoulders and back.
- Hold the position for 30 seconds, and rest for 15.
- Repeat on the other side.
- Interestingly, this exercise will improve circulation and range of motion.
- Repeat it every morning before work and feel the difference.
6) Child’s Pose
Picture: Verywell Fit
- It’s such a simple move for everyone. Hence, its name.
- Lie down, pull your knees up to your chest and stretch your arms out.
- Remain in this position for 20 seconds.
- Doing this before bed will release built-up tension in your shoulders and lower back.
7) Hip Flexor Stretch
Picture: geeks on feet
- This exercise plays a vital role in your movement.
- Sitting for hours weakens the muscle. It makes your lower back vulnerable to severe injuries.
- This stretch reverses the damage because it protects your pelvis and spine.
8) Bird-Dog Plank
Picture: Skimble
- Get on all fours.
- Then, extend your opposite arm and leg.
- Stay for 10 seconds. Repeat with the other side.
- This exercise improves balance, engages your core and strengthens your back.
Additionally, another way to lessen your back pain is walking. Yes, walk more!
Walking engages your core and lower back. Not only that, but it enhances spinal support and increases blood flow.
Walk 10,000 steps every day, and you’ll be fine!
We hope these exercises will help reduce your back pain. No more bone-cracking sounds after this!
Source: Twitter Johnny Brown
