Back Pain: Must Do Moves for Lower Back Pain
With office workers sitting on the average of six hours a day, it’s no wonder that back pain is the most common cause of disability. Simple strengthening and stretching exercises can help reduce back pain occurrences and prevent future incidents.
IT Band Stretch
The IT Band starts just below the knee on the outside of the leg and warps up around the hips toward the lower back. This connective tissue can get tight and put pressure on the lower back. A simple stretch held for 10-15 seconds then repeated on the other side can help prevent lower back pain.
Thigh Release
This simple hip opening stretch helps release the “hip flexor” or Psoas muscles which connect the front of the thigh to the lower back. It’s important to turn the back foot slightly inward and squeeze the glutes or hips forward to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.
Standing Quad Stretch
This stretch helps open up the front of the thigh to release pressure on the lower back. Hold onto a chair or wall for balance and squeeze the thigh slightly inward to increase the stretch. Hold for 10-30 seconds on each side.