ivity should be completed each week, if you are short on time 75 minutes of vigorous aerobic activity will do. In many instances lower back pain will be due to tight musculature in the lumbar area so stretching a few times a day can help. There are a number of muscles that have the possibility of being including in lower back discomfort. The paraspinals, which are responsible for extending your trunk, can be stretched by performing the child’s pose stretch. To perform this stretch find yourself on your knees and sit back on your heels. Once in this position reach your hands and arms forward and slide them across the floor as far as you can while still sitting on your heels. To focus on one side or the other reach your hands to either the left or right. The cat-camel stretch not only targets the lumbar, or lower back, but it also stretches the thoracic spine or the mid back region. While on your hands and knees, push your abdomen towards the floor to target your lumbar spine and then make a cat like arch in your back to focus on your thoracic spine. Many people would not think that the hamstrings could play a role in lower back pain but flexibility of this muscle group can prevent and alleviate pain. While standing with both legs straight slowly reach down to your toes and hold.
Posture is of upmost importance when attempting to minimize lower back pain. According to spine-health.com, adjusting six different positions at your desk can be a proactive step in helping to maintain a healthy spine. According to the website, your elbows should be at a 90 degree angle when resting your forearms on your desk. Your fingers should easily be able to slide underneath your thigh at the edge of your chair. If it is too tight you can adjust by adding a foot rest. Next check to see if your fingers can easily slide between your calf and the front of the chair, if you cannot then your chair is too deep and you will need to move the back rest forward. In order to protect the lumbar discs of the spine, a lumbar support should be used in order to ensure proper lumbar curvature. At all times your computer screen or focus of your specific job should be at the center of your gaze with your head straight forward. By bending your neck up, down, left, or right all day great stress will be placed on your upper back and shoulders. And finally your armrest should slightly raise your arms at your shoulders to relieve stress in the area.
While posture is most likely the biggest culprit in lower back pain at the work place, stress is also a factor. The idea that stress is “carried” in your shoulders and back is very true. A person who is feeling a great deal of stress tends to tense their muscles unknowingly causing spasm over time. Deep breathing exercises, taking a walk, or relaxation visualization exercises may assist in ridding you of back pain.
Back pain can make an already stressful workday worse. By taking time to examine your surroundings and make changes where necessary, lower back pain can be deterred.
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