A large number of jobs require from people to sit for an extended period of time.
However, we all know that sitting for a long time is not recommendable when it comes to our back’s health.
Unfortunately, this affects not only our back, but our overall health as well.
Sitting all day can interfere with our general well-being.It can severely impact our abilities to exercise, run or play sports. This has negative effects on our health, and we start to suffer from back pain and stiffness.
Luckily, there are a few simple exercises that you can do on regular basis to help you recover from the pain caused by prolonged sitting.
Follow these stretches and exercises below.
5 Remarkable Exercises to Avert Back Pain and Stay Limber
1. Barbell Glute Bridge
Bend your knees and put your feet on the ground while laying down. Next, form a straight line simply by lifting up your hips and your butt at the same time. Then, lower your body back down.
You should do at least 3 sets of 10 reps. If that feels too easy, you can add some weights to your thighs or hips and hold on to them while exercising.
This exercise is fantastic for your glutes, hips, and abs!!
2. Couch Stretch
This is a very convenient exercise to do while watching your favorite TV show. At first it may seem hard, but it will pay off at the end. Bend one knee so that the leg you put on the couch touches the back, and place the other leg on the floor.
After that, you need to stand tall by flexing your butt and abs and slowly lift your torso up. Maintain this position for 5 minutes before switching to the other leg.
To make it even harder, try lifting your torso up to a neutral position only this time, put the leg that’s on the ground up on the couch seat.
3. Grok Squat
This position is similar to the position of a baseball catcher. Get into a squat position with your back straight, feet on the floor and your but as low as possible.
You should feel the stretching in your groin, legs, and back.
4. Leg Swings
This exercise is a fantastic, dynamic warm-up stretch. It loosens up the glutes, hips, and hamstrings.Find something to hold on to or to maintain balance and start off with forward leg swings.
Swing one leg forward and backward as far back and as high up as it comfortably goes. Perform 20 swings and switch to the other leg.Maintain your balance by holding on to something and continue with side-to-side swings.
Swing out one leg to the side as high as it goes and towards the standing leg, again as far as it goes. Do 20 swings before switching legs.
5. Fire Hydrants
Because you’re literary going to imitate a dog peeing on a fire hydrant, this exercise might make you a bit ridiculous.
Get on the floor on all fours with palms flat. Your arms should be apart close to shoulders width, and your knees close to hip width.
Maintain a neutral, straight spine while bending one knee and lifting the same leg up sideways, as high as you can. One rep counts when you lower it down.
You should feel the exercise in your butt and hips. To make it even harder, extend the leg that’s in the air straight back and hold it there as long as you can. This activates the glute.
However, walking around is by far the best exercise you can do to relieve back pain and to strech, but it’s not always possible due to many different reasons.
So, if you or your loved ones have a job that requires sitting for hours, try some (or all) of the exercises above for at least several times in a week.