Thursday, 2 August 2018

The Best Lower Back Exercises That Can Be Done At Office To Relieve From Pain :

Two Women Planking At The Seashore     Lower back pain is gender agnostic that is it attacks both men and women equally.It is the most common cause of job related disability.It can range in intensity from a dull,constant pain to a sudden,sharp sensation that leaves the person incapacitated.SEDENTARY LIFESTYLES are the main cause of lower back pain.The most pain cases are acute or short term and the pain lasts a few days to a few weeks.It tends to resolve on its own with self-care and there is no residual loss of function.The lower back area provides structural support,movement and protection of certain body tissues.Hence most of the employees spend their working hours sitting,lower back is subjected to a lot of stress and strain due to weight of the upper body which caused to conditions affecting the bony lumber spine,discs between the vertebrae,ligaments around the spine and discs,Spinal Cord and nerves,muscles of the low back,internal organs of the pelvis and abdomen and the skin covering the lumbar area.
REMEDIES :- Lower back pain or ache can be controlled by regular exercises to strengthen the muscles that support back especially the abdominal,hips,back and pelvis area.These exercises strengthen core muscles and relieve the pain.The exercises are as follows that can be done during office hours :-
1. Substitute walks :-Just walk over instead of emailing a colleague.If habitual the exercise is effortless and will keep in shape.
2. Stretch Back And Shoulders With A Leg Hug :- Sit on the edge of the chair,if it has wheels wedge the chair against the desk or wall to make sure it does not roll,put feet together flat on the floor then lean over chest to knees letting arms dangle loosely to the floor release neck.After that bring your hands behind your legs,right hand grasping left wrist,forearm left hand to the right and feel the stretch in your back,shoulders,neck.Hold .Release hands to the floor again,repeat it three times or as often as it feels cool.
3. Try To Release Upper Body :- Sit up or stand up and stretch your arms overhead with locking finger your fingers.Turn the palms to the ceiling as you lift your head back and gaze up at the ceiling too,inhale and exhale then release.
4. Just Stand Up And Sit Down Without Using Hands :- If you stand up and sit down again and again without using hands,it can be a challenge to get rid from back pain.
5. Release The Whole Back With A Torso Twist :- Inhale and as you exhale,turn to the right and grab the arm of the chair with your left.Use grasp on the chair to help twist your torso around as far to the back of the room as possible.Hold the twist and let your back continue the stretch,see how far around the room you can peer.Then slowly come back to facing forward ,repeat on the other side.
6. Substitute Exercise For Sitting During Work :- Get rid of desk chair and substitute an exercise ball.All day you are engaging all the muscles in the back,especially Core Muscles,to stay balanced.
7. Stretch Back With A Big Hug :-Hug your body placing the right hand on your left shoulder and the left hand on right shoulder,breathe in and out releasing the area between shoulder blades to get rid of lower back pain.


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