Lower back pain is an extremely common phenomenon for American workers, with about 31 million experiencing it at any given time. To help reduce your lower back pain, you can perform exercises to strengthen and stretch out the muscles and ligaments. These exercises can even be done while working at home, or on break at the office.

Child’s Pose

• A traditional yoga pose that is easy to perform
• Sit down on your knees and stretch your hands forward (your upper body should be lying on top of your legs)
• For a deeper stretch, separate your legs (still keeping them bent at the knee)
• Hold for 1 minute

Knee-to-Chest

• Lie on your back with both knees bent and feet flat on the floor
• Keeping one leg bent, lift the other and bring it towards your chest, clasping your hands around your thigh or shinbone (whatever’s most comfortable)
• Hold for 1-3 minutes then switch legs and repeat

Lower back rotational stretch

• Lie on your back with your feet flat on the floor
• Slowly turn your legs over to one side, keeping your shoulders flat on the ground and your arms stretched out on either side
• Hold for 5-10 seconds and then switch sides

Pelvic Tilt

• Easy to do for people with limited movement
• Lie on your back with both feet flat on the floor
• Engaging your abdominal muscles, flatten your lower back against the floor (if you can’t slide your hand underneath your lower back, you’re doing it right)
• Hold for 10 seconds then release
• Repeat 3-5 times

While these stretches and exercises can help reduce your lower back pain, they won’t solve the problem completely. To do so, you need an active lifestyle and ergonomic furniture to prevent lower back pain from occurring in the first place. At Accredited Rehabilitations, we can help you find the perfect ergonomic furniture to prevent and reduce your lower back pain. Contact us today to get started.

  Filed under: Ergonomics at Home
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