Believe it or not, one of the most common causes of lower back pain is slouching. Because so many of us work at desks hunched over our computers for 40 hours a week, it is no surprise that people are reporting lower back pain in record numbers. Often, the cause of the pain proves allusive, possibly because the cause is so simple - we're all slouching! These simple exercises can be done almost anywhere and will provide immediate relief of back pain associated with poor posture. If you have ever felt the need to stand and arch your back after sitting for an extended period of time, then you understand the concept. The pain in your back is from too much flexion (slouching), so exercises that move it in the opposite direction (extension exercises) are most helpful. To begin, stand with your feet a shoulder width apart, with your hands on your lower back, fingers pointing downward. Bend backward from your waist as far as you can without bending your knees. Hold for about 5 seconds, then repeat. Doing this exercise occasionally throughout the day will you avoid pain from sitting at your desk. For the next exercise, you will need to lie on your stomach, on the floor, and slowly rise up on your elbows, arching your back. Keeping your hips on the floor, relax your lower back and hold the position for 30 seconds. Repeat, and keep in mind that your goal should be to eventually be able to hold the position for 5 full minutes. Otherwise, the best thing you can do to relieve your back pain is heed mom's age-old advice - Stop Slouching! |
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