7 exercises for the lower back
1-Half lunge Start with both feet hip width apart. Step one foot forward, such as the right foot, until it is on the floor in front of you with the knee at a 90-degree angle....
5 ways to prevent back pain if you spend long hours sitting at your desk
If you spend long hours sitting at your desk, you may be at risk for back pain. This can be caused by poor posture, inadequate support for your back, and lack of movement.
Here are some ways you can prevent back pain while sitting for longer periods of time:
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Adjusting your chair to the correct height is important for preventing back pain. This position ensures that your feet are flat on the floor and your knees are level with your hips, which helps to maintain the natural alignment of your spine.To adjust your chair, start by sitting in the chair and placing your feet flat on the floor. Then, adjust the height of the chair so that your knees are level with your hips.
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Using a lumbar pillow to support the curve of your lower back can help to prevent strain on this area. The lumbar roll should be positioned at the base of your spine to provide added support. If you do not have a lumbar pillow, you can checkout Coushy Ergonomic Back Relief Cushion.
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Taking frequent breaks to stand up and stretch is essential for preventing back pain while sitting for long periods of time. This can help to relieve tension in your back muscles and improve your circulation. To stretch, stand up and reach your arms overhead, stretching your spine and shoulders. You can also try standing and reaching for your toes, or standing and twisting your body to stretch your back muscles.
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Avoid crossing your legs while sitting, as this can put added strain on your back. Instead, keep your feet flat on the floor and avoid twisting or turning your body in awkward positions. This can help to maintain the natural alignment of your spine and prevent back pain.
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Maintaining a good posture while sitting is crucial for preventing back pain. This means sitting up straight and using your abdominal muscles to support your back. Avoid slouching or leaning forward, as this can put strain on your spine and lead to discomfort. To maintain good posture, imagine that you are being pulled upwards by a string attached to the top of your head. This will help to align your spine and prevent slouching.
By following these simple tips, you can help to prevent back pain and maintain a healthy and comfortable sitting position.
