Sitting for long hours throughout the day can cause you to have weak lower back muscles. Doing some lower back stretches at work can help to relieve stress, weakness and improve posture. Your lower back muscles help to support your upper body while moving or standing. Having strong lower back muscles gives more support to your spine and prevents you from slouching, or having rounded shoulders.
The lumbar section of your spine, or your lower back, is an intricate structure of connected muscles, nerves, joints, and ligaments that work collectively to give strength, flexibility, and support to your body.
The complexity of this structure makes it easy for you to have lower back pain if it’s not properly aligned, or injured.
Stretching is a great way to prevent pain in your lower back by improving the elasticity of the supporting muscles. However, overstretching your back past its flexible limits (muscle overuse) could cause tiny tears in the soft tissues and ligaments of your lower back.
Lower Back Stretches at Work – What Causes Lower Back Pain?
Bad posture, injuries to your spine during sports, and overexertion from your flexibility training could all cause you to experience lower back pain.
Another common cause of lower back pain is a strained or torn ligament in your lower back. This sort of pain can develop over time (Chronic) or happen suddenly (Acute).
Lifting heavy objects, making sharp turns could also twist your spine and as a result, overstretch your lower back muscles.
Hereditary factors could also cause your spine to curve beyond its normal angle leading to frequent pain
Lower Back Stretches at Work – What To Do If You Have Back Pain
If you find yourself constantly battling with back pain at work, it could mean that you have a weak lower back.
In the event that you are experiencing the effects of a weak back, you should speak with a sports medicine professional.
Depending on what is causing your lower back pain, and how severe it is, your healthcare provider may recommend one of the following treatments for you:
- Exercise
- Physical therapy (Exercise and routine movements to strengthen core muscles of your lower back).
- Corrective surgery for the spine (Recommended in complex cases)
Lower Back Stretches at Work – Some Great Exercises To Try
Extensive studies by sports medicine professionals have found out that doing some lower back stretches at work a few times a day can help to relieve both chronic or acute pain in your lower back.
A few examples of lower back stretches to get rid of your lower back pain:
Foam Roll Stretch
This exercise helps to ease off the stress that has built up in your lower and upper back. It also improves your posture over time.
How to do it:
- Start in a prone position
- Placing both hands on your head, elbows together.
- Slowly lean back and place your upper back on the foam roller.
- Roll from your upper back to the middle of your lumbar region.
Lower Back Twist
This exercise helps to improve the flexibility of your lower back muscles.
How to do it:
- Start in a prone position, knees bent and keeping both feet flat on the floor
- Open your arms to make a ‘T’ shape
- While keeping your shoulders flat on the floor, twist your knees to the side. You should feel a good stretch in your lower back.
- You could use a flat pillow to prop your back up a little to reduce the pressure as you roll to each side
Knee To Chest Stretch
This exercise helps to strengthen weak lower back muscles. You can do this exercise why lying on a mat to reduce the pressure on your spine.
How to do it:
- Start in a prone position with both feet straight and close to each other
- Pull your knees up to your chest and clasp them with both hands
- Maintain this position for 15 – 30 seconds and release
- Do 5 – 10 reps daily
All these exercises help increase flexibility and strengthen the muscles of the lower back. However, for lasting relief from chronic or acute lower back pain, you should speak to a trained professional.
Lower Back Stretches at Work – Find a Sports Medicine professional with 9INE POINT Health
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