Long hours on the computer and heavy work can cause lower back pain.

lowerbackpain131

If your back feels stiff, try these 4 simple stretches. They take less than 5 minutes and will make you feel great, so why not start now?

Please remember to do these stretches very slowly and gently- and seek advice first if you have severe discomfort or a diagnosed back condition.

Lean back

Stand with your feet shoulder width apart , your knees slightly bent and your palms on your lower back -and lean backwards slowly.

lean backHold this stretch for 5-10 seconds and then repeat 5 times.

Reach overhead

Slowly reach your arms overhead.  Reach outward and upward until you feel a stretch.

stretch overhead

Hold for 5  seconds.  Repeat  5 times.

Seated Side stretch

Sit upright.  Interlace fingers and slowly and gently lift your arms overhead.  Keeping the elbows straight, slowly bend to the left side until you feel a stretch.  Hold for 5  seconds.  Slowly bend to the right side until you feel a stretch.

side stretchHold for 5 seconds.   Repeat  5 times.

 

Seated spinal twist

Sit with left leg crossed over your right leg. Rest the forearm of right arm on the outside of the left upper thigh.spinal twist

Gently apply pressure with right forearm towards the right.

As you apply pressure, twist around gently so you look over your left shoulder. Focus on lengthening your spine while you do this, i.e. sit as straight as possible.

Hold for 5 seconds.  Repeat  5 times.  Repeat with the right leg over the left leg.

Finished! Enjoy the feeling of relaxation in your body. Enjoy these stretches regularly to keep your back young and healthy.

References:

1. University of Toronto Workplace Health & Safety http://www.ehs.utoronto.ca/services/Ergonomics/exercise.htm#back

2. The Book of Yoga  The Sivananda Yoga Centre Ebury Press London