WFH solutions: back stretches for lower back pain

Sitting in front of your desk can take a toll on your lower back. Even with the most premium standing desk and ergonomic chair, some discomfort is not unavoidable, especially if you’re working for longer hours. That’s why a bit of stretching is crucial just to ease the pain and the strain from your back. 

As they say, your body is designed to move. So infusing a bit of flexing movements during the day can do wonders for your entire body, especially your lower back. 

And here are easy stretching exercises and movements that you can do every day in between all those computer tasks and work. Some of these movements can even be done while you are seated even while you are seated. 

Seated spinal twist

This simple exercise can be done while you’re in your office chair. But if you have more room and a yoga mat, you can also do it on the floor.

Here’s how it’s done.

• Sit on the floor on your yoga mat with your legs extended to the front. 
• Bend your left knee and place your left foot outside of your right thigh.
• Then place your arm on the outside of your right arm. you can place your left hand behind you for support. If you want a deeper and fuller stretch, feel free to walk your left hand further to the other side.
• Twist your body to the left side and hold for 20 to 30 breaths. Repeat the same steps on the other side.
• To do it on the chair, do the same steps and keep the knees bent and feet flat on the floor. You may hold onto the base of the sea to deepen the twist and stretch on the lumbar.

Sphinx stretch

This lovely stretch is a yoga asana. It can ease the pain from the lower back and also prevents you from having a hunched-up back.

Easily do this yoga asana by following these steps. You will also need a yoga mat or a comfy blanket for this

• Lie on the floor on your stomach with your legs extended to the front. The feet can be slightly apart but it’s okay for the biggie toes to touch. 
• Your elbows should be underneath your shoulders with your hands extended to the front. Ensure to engage the core as you gently push the floor with your hands and raise your chest from the floor.
• Press your pelvis against the floor as you lift your chest
• Hold for 30 breaths and repeat as needed.

Pelvic tilt

This pilates movement helps strengthen the abdominals and pelvic floor muscles. This will help strengthen the muscles surrounding your back. Thus helping relieve any strain from prolonged sitting.

To do this, follow these steps.

• Lie on your back. Have your knees bent and feet shoulder-width apart
• Make sure that the core is engaged and your back is flat on the ground.
• Press your back muscles gently against the floor as you slowly raise your hips and butt from the floor. Gently squeeze your butt muscles towards your spine. 
• Hold this pose for 10 to 20 seconds and gently lower your butt and lower back on the floor.
• Repeat 10-15 times a day

Piriformis stretch

The piriformis is a tiny muscle found in the middle of the buttocks. Stretching this small muscle can help relieve tension both from the butt and lower back, often resulting from sitting for a long time.

Do it the right way by following this.

• Lie on your back with both knees bent and feet flat on the floor. Lift the right left and place the right ankle to the base of your left thigh.
• Place your hands behind your left thigh and slowly pull the leg towards your chest. If you want a deeper and fuller stretch, pull the leg closer to the chest. Hold for 10- 20 seconds. 
•  Do the same thing on the opposite side.

Cat cow stretch

This is another yoga asana that your back will find very sublime. This movement coupled with proper breathing readily removes tension from the lower back and strengthens the surrounding muscle. Doing this will also help you achieve a better posture.

How to do this? 

• Go into a tabletop or on fours position with your wrist placed behind your shoulders and knees in line with your hips.
• Maintain shoulder width apart for both hands and knees. Engage the core at all times.
• Slowly inhale as you feel your chest with air, gently pressing your hands and knees against the floor flower, arching the back, and looking up. 
• As you exhale, draw the navel to the spine, round the back, and tuck your chin to your chest.
• Continue this movement as you breathe through it. Repeat 10-15 times.

Lower back rotational stretch

This stretch consists of twisting motions that can also help with better circulation. The better your blood circulation is, the better your body can function. This also ensures you have sufficient blood flowing through your joints and muscles, so you also move better.

Let’s do this on the mat or a blanket.

• Lie on your back with your knees bent and feet flat on the floor.
• Slowly lift your bent knees to the right side, holding this pose for 10 to 15 breaths. 
• Go back to the starting position and then gently twist the bent knees to the other side. Hold for another 10 breaths.
• Repeat for 10-15 times a day.

Knee to chest stretch

This simple movement can help lengthen the lower back muscles, thus preventing the build-up of strains and pain.

Let’s do this

• Lie on the floor with your knees bent and feet flat on the floor. Slowly draw your right knee to your chest as you grab it with both hands. Pulling it closer to the chest will give you a deeper and fuller stretch. Hold for five breaths
• Then bring the right leg back to the starting position and lift the left knee, grab it with both hands and draw it closer to the chest. Hold for another five breaths
• Continue this movement for 10-15 more repetitions.

Trunk rotations

This stretch involves twisting motion and is quite similar to the lower back rotational stretch. The difference is instead of both knees bent, you have one leg extended.  

• Lie on your back in a supine position. Keep your knees bent and feet flat on the floor. 
• Keep your shoulders and back flat on the floor. Take your arms out to a T and press them firmly against the ground.
• Slowly rotate the right knee to the left side as you have your left leg extended and flat on the floor. Half or 10 breaths.
• Repeat the same motions with the other leg. Repeat for 10-15 times more.

WFH does not need to be torture for your lower back

Doing these stretches can do wonders for your lumbar and entire back. You’ll also be surprised at how light you’ll feel. These movements also help with blood circulation and can help you attain better posture. These are also very basic and easy to follow, It will not also take too much of your time. So no excuse to skip them!