Sitting for long periods of time leads to tight hamstrings and weak lower back muscles. This increases your chances of developing lower back pain, which according to the American Chiropractic Association is the fifth most common reason for all physician visits in the United States. To help stretch and strengthen your lower back muscles, incorporate exercises into your day right from the comfort of your desk.
Forward Bend
A forward bend stretches the lower back and hamstrings simultaneously. While standing with your feet together, bend forward and reach for your toes. While doing this, keep your legs straight and feel the stretch on the back of your thighs and lower back. Hold for 30 to 45 seconds and release. If you are not able to touch your toes, bend as far as possible and grab your shins. With every breath, pull down slightly to increase the stretch.
Good Mornings
A good morning is a lower back exercise normally done with a barbell held across the shoulders. The weight of your body works just as well to improve the strength of your lower back and range of motion of your hips. While standing with your feet shoulder-width apart, place your hands on your hips or the sides of your head. Keeping your back slightly arched and legs straight, bend forward at the hips and look down toward the floor. Slowly stand back upright and repeat. When doing good mornings, keep your abs tight and push your butt backwards when you bend down.
Spinal Rotations
Spinal rotations increase flexibility in your torso and they dynamically stretch your lower back and abs. A dynamic stretch is done in motion. While sitting up straight in your chair, extend your arms out to your sides and parallel to the floor. Keeping your back straight and lower body still, rotate your torso back and forth to your right and left side in a smooth motion. When doing this, go as far as possible and always keep your eyes in line with the direction you are moving.
Rotational Stretch
A rotational stretch is done from a seated position. After crossing your left leg over your right thigh, pin the back of your right arm against your left thigh right above your knee. Keeping your back straight, apply pressure into your right leg as you twist and look over your left shoulder. Hold for 30 to 45 seconds and switch sides. To enhance the stretch, grab the back of your chair with your hand and pull slightly.
Sphinx Variation
The sphinx yoga pose is performed on the floor. While you are at work, perform a variation with your desk. After placing your hands shoulder-width apart on your desk, step your feet backward so your body is at an angle. Slowly lower your hips and bend your elbows to lower your ribs toward the desk. Puff your chest forward, keep your arms tight to your sides and hold for 30 to 45 seconds. Feel the stretch in your lower back.
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