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Back pain is problematic for many people, and it may be especially cumbersome for individuals who work from home on their computers all day. Fortunately, there are certain back stretches that can offer relief and help loosen stiff and sore muscles. By performing one or more of these five stretches, you can relieve your back pain and may even improve your mobility.
1. Hands Stretched Upward While Sitting Cross-legged
By sitting on the floor with your legs crossed in what is known as the Sukhasana pose in yoga, you can stretch both of your arms upward with your hands interlaced and the palms turned upward. This can help lengthen the spine and ease tension from spinal muscles. You can also bend and twist your upper body to the right and left a few times to stretch even more muscles.
2. Knee-to-chest
By simply lying on your back and raising one knee up to your chest at a time, you can help alleviate back pain. It’s best to hold a knee with both hands against your chest for 30 to 60 seconds before switching to the other knee. You can do this stretch in a rep of three for each knee.
3. Downward-facing Dog
This classic yoga pose can stretch the hamstring muscles in your legs that help support the lower back, which can be especially beneficial if you suffer from lower back pain. You can perform this pose by standing on your feet and bringing your upper body forward so that your hands are on the ground to support the rest of your body weight. After holding the pose for five to ten breaths, you can come up and repeat the pose another five to seven times.
4. Piriformis Stretch
Your piriformis muscle, which is one of the gluteal muscles, can be stretched to help loosen and ease pain from the lower back muscles and nearby supporting muscles. To stretch the piriformis, you should lie on your back with your knees bent. You can then raise one leg up so that the ankle touches the lower thigh of the opposite leg and repeat the stretch on the other leg after holding it for a few seconds.
5. Hip Flexor Stretch
Your hip flexors play a major role in stabilizing your pelvis and supporting your lower back, and you may experience lower back pain and tension if these muscles are tense. You can stretch your hip flexors by resting on one knee with the foot of the opposite leg flat on the ground. The arm that’s on the same side of your knee that’s on the ground can then be raised upward and slightly to the back to stretch the hip flexor as well as muscles in your middle back. After holding for 30 seconds, switch to the other side and repeat the stretch on each side three times.
The right stretches can help put an end to your back pain and make working from home easier. Performing these stretches on a regular basis can yield great results if you suffer from back pain frequently.