One of the most painful parts about having low back pain is when you wake up in the morning with it and know there’s a full day ahead. That’s why we recommend spending just five minutes each time to stretch out these important muscles before starting off on your workday- they’ll thank us later!
Sitting at your desk all day can lead to lower back pain, neck tension and other ergonomic issues. Performing daily stretches helps you stretch out the muscles in order for them to be more flexible so that they will stay loose throughout a full workday without causing any additional problems such as muscle tightness or seizing up before it’s needed!
Knee To Chest Stretch
Use this stretch to align your pelvis and open up the lower back, as well as other muscles in that area. Lie flat on your back with toes pointed towards the sky; slowly bend one knee while simultaneously pulling it towards your chest using both hands wrapped around whichever body part they choose (knee/shin). Hold for 20 seconds then repeat 3x per leg!
Lying Knee Twist
This stretch is great for strengthening the core, shoulders and spine. Lie on your back with both legs extended out straight in front of you so that they are parallel to each other or slightly below horizontal if possible (knees should almost touch). Cross one knee over towards its opposite shoulder at about hip height as demonstrated above while holding into position until feeling an easy yet still effective 20 second gentle stretch through paraspinal muscles + abs everywhere!), then repeat three times per side!
Cat And Cow Yoga Stretches
When you’re in a hurry and don’t want to spend time warming up, start this exercise by kneeling on all fours with your hands beneath your shoulders and knees directly below your hips. Exhale as if taking an imaginary breath out of one nostril (inhale through the other) then gently arch back into a standing posture while tightening core muscles like cat-coughing position for 10 counts before moving slowly between each movement hold 5 -10 seconds per rest.
Piriformis Seated Stretch
This stretch is designed to help you lengthen your piriformis muscle. This can be the source of sciatica, or radiating leg pain and many other problems in athletes! Sit with a straight back cross both legs next each other pointing at foot slightly tucked inward towards pelvis while placing arm on inner thigh as pictured here keeping right side flat on floor maintaining an upright position but if needed bring left shoulder up off ground so body doesn’t extend too far forward bringing weight down through heels making sure knees stay relaxed without locking joints move only 1/2 inch (1cm).
Cobra Stretch
Inhaling, extend your left arm above head and right leg out to the side. Exhale as you lie on stomach with arms extended toward ceiling while grounding feet into floor for stability or gently raise one knee towards chest if needed (this can also be done lying down). In this position squeeze lightly at top of lungs then slowly lower back down so that weight rests against bent elbow pits until the opposite hand has landed somewhere between shoulders/torso length apart – don’t let hands fall asleep! Hold 10 seconds maintaining relaxed muscles before repeating 5 times total; Always return after performing 1 set.
To get a better stretch, try straightening your arms.
Tight muscles can limit range of motion and cause pain in other areas so when trying new pain relief stretches like this one be sure that you’re stretching from head to toe!
Restful Pose
A common pose in yoga, the restful child’s pose can help you relax your body. Position yourself on all fours and kneel down with knees just wider than hip distance apart so that toes are pointing straight ahead of themselves while allowing hips to fall backwards when bending forward at what would normally be the waistline – if this doesn’t feel right for some reason keep reading! Keep head tilted slightly upwards (don’t force) as well angel arms out towards side until hands meet ground near opposite arm’s shoulder blades then move fingers away from one another before curling wrists inward towards palms; once comfortable extend legs back behind into full crucifix position.
Hold this pose for 20 seconds and slowly return to starting position. Repeat three times, if you have shoulder pain: place your arms on either side of the body extending towards feet as shown in modification images below!
