2/28/2020
Lower Back Pain? Here’s Your Solution! 5 Stretches before/after and during Work
You’ve been sitting at your desk for a few hours. Your lower back is starting to act up. This pain just won’t go away. Day to day it worsens. You see a chiropractor and a masseuse, still nothing.
Have you ever considered stretching? Not just when you are experiencing pain, but stretching your back, hips, glutes, hamstrings, and quads regularly. Most people don’t realize a lot of lower back pain can be caused by tight hips, glutes, and legs. Stretching is not only great for relieving your back pain, but it is one of the best ways to prevent an injury.
5 Stretches Before/After Work
Move #1 – Hip Stretch
-Lie flat on the ground with your legs straight up in the air
-Grab your right ankle with your left hand
-As you pull your ankle in, your knee will start to bend
-In the meantime, grab your left ankle with your right hand
-Your left knee should be pushing into the right calf
Hold this position for 30 seconds
Repeat on the other side
Move #2 – Glute Stretch
-Standing with your feet hip with apart
-Take your right leg, cross over top of your left leg
- As you bend your left knee, slowly sit back
Repeat on other side
Move #3 – Ham String Stretch
-Standing with your feet hip with apart
KEEP YOUR CHEST TALL AND SHOULDERS BACK
-Reach forward towards your toes. (If you cannot reach your toes reach for your ankles or calves)
-Grab onto your legs
Hold for minimum of 30 seconds
Move #4 – Quad Stretch (Nice on the knees)
-Kneeling on your right knee with your left leg out in front and foot flat on the ground.
-Facing forward, grab your right foot from behind and pull towards your body.
Repeat on other side.
Move #5 – Lower Back Stretch
-Laying on the floor
Arms in a T shape
-Legs straight
-Take right leg and cross your body reaching for the left arm
-Head faces to the right which is the opposite direction of your leg.
5 Stretches at Work
Move #1 – Hip Stretch
-Standing tall cross your right leg over your left
-Bend down towards the ground.
Repeat on other side.
Move #2 – Glute Stretch
-Sitting in your chair cross your right leg over your left
-Slide your right knee out to the side until your ankle is on you quad
KEEP YOU SHOULDERS BACK AND CHEST TALL
-Lean forward until you feel a stretch in your right glute
Hold for 30 seconds
Repeat on other side.
Move #3 – Ham String Stretch
-Stand with your right foot flat on the ground while bending you knee slightly
-Left leg is out in front, knee straight, and toes up
-Press left your heel to the ground
-Hinge forward until you feel a stretch in your left hamstring.
Repeat on other side.
Move #4 – Quad Stretch (Need Chair)
-Standing straight up feet planted on the ground
-Bring your left leg up resting your foot on a chair behind you
-Slowly tilt back
Hold for 30 seconds.
Repeat on other side.
Move #5 – Lower Back Stretch
-Sitting on the ground with your legs out in front
-Bend your right knee and cross over your left leg
-Turn towards your knee placing your left arm on the other side of your right leg
-Move your head with your arm, looking away from your knee
Hold for 30 seconds.
Repeat on the other side.
Looking for extra motivation?
Interested in sharing your story/recipe/workout?
Feel free to reach me at jjones@riggsdistler.com
Stay Healthy 🙂
Jackie Jones
