Stretch Out

stretching can help lessen back painMany of us spend hours at a time hunched over a computer monitor in a cubicle or behind a desk. After sitting hunched over all day long, when you do stand don’t be surprised to find your back not as cooperative as you had hoped. Eventually the muscles and joints become stiff as our bodies try to cope with the lack of movement, but there are a few things we can do to improve the situation. Stretching is very important for the muscles, nerves, and joints in order to ensure that there are no musculoskeletal system does not develop any imbalances. It is important to stand as often as possible and stretch the body out. For best results, try to stand and stretch every hour or so. Most people are amazed at how much their back pain begins to decrease by simply doing this. After a few weeks you will be amazed at the results.

Another beneficial thing to do for the back is to stretch the hamstrings. Most people don’t realize that tightness in the hamstrings can lead to chronic pain throughout the back region. Having stiff hamstrings also places a great deal of stress across the sacroiliac joint which will make the pain more intense. There are a few easy stretches that will help to control this pain:

  • Prone Press Up: Lie on the floor with your elbows bent and your palms placed down on the ground. Then lift your upper torso off the ground making sure to keep you hips and legs in contact with the ground beneath you. Make sure to keep all of your muscles relaxed and never push yourself to go further than what is comfortable for you. Hold for 10-30 seconds. Repeat at least 10 times.
  • Standing Stretch: Stand up straight and simply bend forward from the waist. You should let the arms dangle down by your sides and make sure to keep your legs straight. Reach for your toes but if you cannot make it all the way to touch them do not force yourself to. It is not necessary to cause pain and the possibility of harm. This stretch should provide a nice gentle release across the back of the hamstrings. It is important to hold each stretch for ten seconds and do several repetitions.
  • Chair Stretch: This stretch is similar to the standing one but even less strenuous on the back. From a seated position stretch your legs straight out in front of you. Gently reach forward again, trying to touch the toes. You can even do this one leg at a time to make it easier and less stressful on the back and the core muscles.
  • Single Knee to Chest: Lay on your back with your knees bent. Then begin to pull one leg to your chest and hold like this for about 30 seconds. Repeat on each side at least 3 times.