Working from home may seem like a dream come true, but that’s not always the case.
This practice also involves prolonged sitting, a common cause of body aches.
Clinical evidence supports these findings.
On the other hand, only 73% of those with standing occupations experience this issue.
As Dr. Riew notes, a sedentary lifestyle can increase the risk of sciatica and other spine problems.
That being said, some exercises are more effective than others when it comes to back pain.
Use a slow, controlled motion, and hold the contraction at the top of the movement.
Consider starting with curl-ups.
Lie on your back with one knee bent and place your hands underneath your lower back.
Squeeze your core and lift your shoulder, flexing the upper back.
If you do it right, you should feel your abs working.
Maintain the contraction for 10 seconds or so, relax, and repeat.
Contract your abs and glutes while lifting your hips.
double-check your body forms a straight line.
Hold for 10 seconds, bring your hips back down, and start all over.
Fianlly, get on all fours to perform the bird-dog.
From this position, lift your right arm and left leg while bracing your core.
Add dumbbells, ankle weights, or resistance bands to the mix for a more challenging workout.
For example, plank rollouts will challenge your balance, making your abs work harder.
The plank offers a full-body workout, engaging all the major muscles.
A better posture, tighter abs, and reduced back pain.
For starters, venture to perform a standard plank.
From a push-up position, bend your elbows to put your weight on your forearms.
Maintain a neutral spine and keep your legs fully extended.
Brace your core and hold the contraction for 15-20 seconds.
Ideally, perform this exercise in front of a mirror so you’re able to watch your posture.
Avoid common mistakes, like sagging your hips, arching the back, or holding your breath.
It takes just one wrong move to hurt your back and make things worse.
He recommends performing seated at a cable machine, but resistance bands are a better choice for at-home workouts.
The movement pattern is the same, regardless of the equipment used.
First, sit on the floor with your knees slightly bent.
Wrap a resistance band around your feet, holding one end in each hand.
Alternatively, secure the band to a stationary object, such as the leg of a sofa or armchair.
Keep your back straight and your chest forward.
Squeeze your shoulder blades and pull the elastic band toward you without flaring the elbows.
Hold for a second or two, release, and repeat.
Isometric wall sits
Practice (and a wall) makes perfect!
The glutes help extend your spine and stabilize the pelvis, so you want to keep them strong.
Weak gluteal muscles can affect your posture and contribute to lower back pain, among other issues.
The wall sit can also enhance your balance, increasecorestrength, and boost physical performance.
To get started, stand your back against a wall.
Lower your hips and bend your knees to 90 degrees while bracing your core.
Keep your feet shoulder-width apart, squeeze your glutes, and take long, deep breaths.
ensure your lower back stays in contact with the wall.
Hold this position for at least 10 seconds, relax, and repeat.
give a shot to maintain the contraction for 30 seconds or longer as you progress.
Alternatively, place a stability ball behind your back or squeeze a medicine ball with your legs.
What’s more, this simple exercise promotes relaxation and soothes tired legs.
First, lie on your back with your legs against a wall.
Maintain a slight bend in your knees and take long, deep breaths.
Place a small pillow under your hips if you experience back pain.
Stay in this position for about 15 minutes and repeat it throughout the day.
What matters most is being consistent and remembering that some exercise is better than none.
