Back Pain Sitting Down? Know Some Simple Exercises

1. Back Pain Sitting Down? Know Some Simple Exercises Some conditions can be aggravated by sitting, so after the initial pain subsides, aim to move more, not less. Sitting down is supposed to be a way to relax after a long day on your feet. But for many, sitting for any length of time is painful. It aggravates pain in the back instead of relieving it. Although the specific reason for back pain often cannot be identified, muscle spasms are probably the most common cause, people often report tighter and more painful back muscles with prolonged sitting. Preventing problems Preventing problems Movement is the best way to ward off back pain. Regular physical activity can make the back stronger to reduce future episodes of pain. Exercises should focus on increasing strength and improving range of motion — as well as ensuring balance on both sides of the body, as some back pain can start when one side of the body is stronger than the other. In addition, whenever possible, avoid prolonged sitting. If you sit at a desk in the office all day, get up periodically — at least every 30 minutes — and walk around. Walk to get a drink of water or to pick up your mail. Take breaks throughout the course of the day to prevent future bouts of pain.

2. Treating back pain Treating back pain If you can't manage your back pain yourself then opt to visit a trusted back clinic and doctors their can recommend an effective course of treatment. A typical course of treatment starts with activity modification, progressing to exercise. For patients with severe symptoms, the first line of therapy might be manual treatment, such as massage, chiropractic, or physical therapy. Back pain exercises in between Back pain exercises in between c chiropractor appointments appointments hiropractor If you have already opted for a back clinic or still contemplating, these set of simple exercise will allow you to stretch & strengthen your back. Devote some time to these exercises for better & rapid healing of your back. Getting Getting Prepared for Stretching Exercises Prepared for Stretching Exercises Before starting the exercise, make sure you are aware of the type of the pain you are suffering from, the exercises you need to do. What all do you need to keep in mind while performing stretches: 1. Always perform these exercises on a flat mat. 2. Wear lose fitting clothes for more flexibility. 3. Perform stretching freely, without forcing your body. 4. Hold each stretch for at least 20-30 seconds. 5. Repeat the stretches for 5-10 times, depending on your comfort level.

3. Some Simple Back Some Simple Back Stretching Stretching Exercises Exercises HIP FLEXO HIP FLEXOR STRETCH R STRETCH Hip flexor stretch can be helpful and performed by the patients suffering from lower back pain, or anyone who is required to stand a long time each day at work. 1. Kneel on your right knee & push the left foot forwards in other you. 2. Keeping the torso upright, gently push the hip as forward as you can. 3. Hold for 20-30 seconds.

4. PIRIFORMIS STRETCH PIRIFORMIS STRETCH The piriformis muscle runs from the thigh bone to the base of the spine. Any stiffness in this muscle band can cause pain or joint dysfunction. Piriformis stretching relieves any tightness, make sure that while performing this exercise, the muscle in the hip area is stretched before this doing exercise. 1. Lie on your back & place the right ankle on the left knee (as shown in the picture below). 2. Fold your hands around the thighs to grip them & pull the knee towards you, this should cause stretch. 3. Hold for a while & change the leg. Stretching is important because it removes the tightness of the muscle & if you are letting the muscle in pain be as then it would create more stiffness & more pain.

5. HAMSTRING MUSCLE STRETCHING EXERCISE HAMSTRING MUSCLE STRETCHING EXERCISE The pelvic bone behind the hips needs regularly stretched as this bone is responsible for knee bending. If you have a wrong sitting posture or suffer from back pain/degenerative disc, then this hamstring stretching is your rescue. 1. Raise one of your legs as high as you can. 2. Take a light towel or a stretching belt & hold it with your hands & surrounding it over your feet. 3. Try to create a 90-degree angle with the hip & make sure that the toe points inwards. 4. This will cause stretching around your outer thighs. 5. Hold onto 20-30 seconds & change the leg.

6. PELVIC LIFT PELVIC LIFT Pelvic lift tightens the abdominal muscles. If you are suffering from lower back pain then you must adopt this stretching exercise. 1. Lie on the mat on your back. 2. Place the foot flat on the floor, knees bend. 3. Place your hands on the mat & lift your pelvis as high as you can. 4. Hold for a few seconds & relax. You can also adopt for some water therapy exercises as they are extremely beneficial & highly recommended. The secret to getting relieved from all the back pain is to walk for at least 20-30 minutes, give stretches to the area in pain. Parkway Foot & Back Clinic is a leading Hamilton back clinic that can help you relieve lower back pain without surgery, through chiropractic adjustment, or acupuncture techniques. Book your consultation with the most trusted Hamilton back clinic providing treatment without surgery, through chiropractic adjustment, and acupuncture techniques. Conte Content nt URL URL- Back pain exercise in between Chiropractor appointments