Do you work in an office and suffer from back stiffness and pain? I have already given a fairly extensive regimen to help with back pain. Today I am going to discuss a briefer version that can be done in the morning along with a shorter flow that can be done multiple times during the day to help loosen up a stiff back.
Part of the reason one stiffens up while doing desk work is the sedentary nature of the work. The flow I will describe gets your back moving in several different planes helping to loosen up stiff muscles.
The first move is the couch stretch. Start off with the top of your right foot resting on the seat of a sofa, chair or bench while kneeling on the right knee. Lean back until you feel a stretch in your right groin. This is your hip flexor muscle. The hip flexor muscles start in the hip and insert into the back of the pelvis. Hip flexors tend to tighten up with sitting and can alter one’s posture causing low back pain. Hold this pose 30 seconds then repeat on the other side.
Next stand up and do a forward fold. Remember to hinge at the hip, do not bend your back. Your back should stay flat. The stretch should be in your hamstrings. Tight hamstrings contribute to low back pain. Hold this pose for 30 seconds.
Next get down on your hands and knees and do cat/cow. On inhalation arch your back by looking up and raising your pelvis. This makes your back looks like a cow. On exhalation, bend your back by lowering your head and pelvis, looking like a cat. Do this movement for 5 deep, slow breaths.
Now do up dog. To do this move, lie on your stomach and raise your upper body with your arms, hands on the floor. Look up to hyperextend your back and press your feet into the floor while doing this move. Hold for 30 seconds.
Afterwards get into child pose by folding your backside back on to your heels and reaching out with your arms. Try to touch your forehead to the floor if you can. Hold for 30 seconds. Next, move your arms to reach to the left. The stretch should be felt in your upper back and right chest. Hold for 30 seconds before switching to the right side stretching the left side.
The last two movements are done in a chair. Twist to the right until you feel a gentle stretch. Sit up straight and tall while doing this move, do not slouch. Hold for 30 seconds then twist to the left side.
Next, bend your right ankle over your left knee and hinge forward toward your left knee. Do not bend your back. You should feel a stretch in your right hip and lower back. Hold for 30 seconds and switch sides.
I do this set of stretches in the morning either at home or before work in the office. Afterwards, I do the following flow multiple times throughout the day to maintain flexibility and reduce stiffness from sitting at my desk.
Stand with feet wider than your shoulders. Do a deep squat and put the palms of your hands on the floor. Now raise your right arm overhead and twist to the right stretching like you are trying to get something just out of your reach. Now switch arms. Afterwards stand up and do a forward fold. Remember to hinge at your hips and not to bend your back. Feel the stretch in your hamstrings. Now stand up straight, raise your arms over your head and do a mild back bend. Again, stretch your arms like you are reaching for something just out of your grasp. Stand up straight and twist gently to the right and then to the left.
For a video demonstration of these exercises please click on the YouTube button at the top of my home page.