Lower back exercises for the workplace

Performing exercises to strengthen and stretch your lower back can be beneficial for maintaining good posture and reducing the risk of back pain, especially if you spend a lot of time sitting at your workplace. Here are a few exercises you can do at your workplace:

  1. Seated Lower Back Stretch:
    • Sit upright in your chair with your feet flat on the ground.
    • Cross your right ankle over your left knee.
    • Gently lean forward, keeping your back straight, until you feel a stretch in your right lower back and glute.
    • Hold the stretch for 20-30 seconds and then switch sides.
  2. Seated Twist:
    • Sit upright in your chair with your feet flat on the ground.
    • Place your right hand on the back of your chair and your left hand on your right thigh.
    • Gently rotate your torso to the right, looking over your right shoulder.
    • Hold the twist for 15-20 seconds and then repeat on the other side.
  3. Cat-Cow Stretch:
    • Sit on the edge of your chair with your feet flat on the ground.
    • Place your hands on your thighs.
    • Inhale and arch your back, lifting your chest and chin towards the ceiling (cow position).
    • Exhale and round your back, dropping your chin towards your chest (cat position).
    • Repeat this sequence 10-15 times, moving smoothly between the two positions.

       ·  Pelvic Tilts:

  • Sit upright in your chair with your feet flat on the ground.
  • Place your hands on your hips.
  • Tilt your pelvis forward, arching your lower back slightly.
  • Hold for a few seconds, then tilt your pelvis backward, rounding your lower back.
  • Repeat this movement 10-15 times, focusing on the range of motion in your lower back.

·  Standing Back Extension:

  • Stand with your feet shoulder-width apart, facing a desk or counter.
  • Place your hands on the edge of the desk or counter at waist height.
  • Keeping your legs straight, slowly lower your upper body down while keeping your hands on the surface.
  • Pause when you feel a stretch in your lower back, then slowly return to the starting position.
  • Repeat this exercise 10-15 times.

 

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