Sitting for long periods of time can cause you to have back pain. As Peter F. Ullrich, Jr., M.D. explains it, the soft tissues and tendons in the back muscles need to be moved and stretched; keeping them in a position of limited movement can make back pain worse. Wherever you are, standing or sitting, you can complete a back stretching routine that will help to loosen the tendons in your back and relieve back pain that occurs when you've been in the same position for too long.
Sitting Stretches
Step 1
Sit on the end of your chair, with your knees bent to a soft 90-degree angle. Extend one of your legs out in front of your and point the toe forward. You should feel a pull in your lower back as it is stretched. Hold the position for 30 seconds, and return to starting position. Repeat with the other leg.
Step 2
Scoot your bottom to the back of a chair with no wheels. With your back and spine in neutral position, carefully raise your knee to your chest, and hug it tightly as you feel the stretch through your back. Hold for 30 seconds, and release, repeating with the other leg.
Step 3
Sit up straight and feel the spine lengthen as you return back to your original position.
Floor Stretches
Step 1
Lay down on the floor. Lay on your back, and take a deep breath, bringing your knees up to your chest. Hook your arms around your knees, and pull them into your chest, feeling the pull on your spine. Hold for 30 seconds before releasing.
Step 2
Release the pose, and extend your legs back out so that your knees are bent, and your shins create a shelf with your feet in the air. From this position, tilt your knees down to the left while you hold your back flat. Dip them to the left, holding for 30 seconds, then bring them back up and dip to the right.
Step 3
Get up on all fours and place your palms firmly on the the floor. Breathe in deeply, and curve your back upward, as if you were a cat. Breathe out and in and hold the pose for 30 seconds before releasing back to the original position. Repeat the stretch as many times as you want.
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