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Suffering from Back Pain in WFH? Here are Some Stretches

Sep 15 , 2020

Most of us are working from home these days and we all are having different experiences. While many people must be enjoying working from home, for some people this change of routine has brought certain difficulties. Now that you are glued to your screens, not taking breaks would have resulted in back pain. Some people do not have a designated workspace at home and they have to sit on bed and work. Well, if you are also suffering from back pain while sitting the whole day, here are some ways to treat it. Check them out below:

 Some of the common causes of back pain are: sitting in a wrong posture, sitting for a prolonged period, or sitting without any support at the back

•    Get up and stretch

You have been asked to work from home not work from bed the whole day. It is important to vary your posture throughout the day because sitting in the same position can lead to back and neck pain. So after one hour take a break for five minutes, walk around, stretch and then sit back.

•    Seated glute stretch

Sit on the floor and extend your legs out in front of you. Keeping your back straight, lift your left leg and place your left ankle on your right knee. Lean slightly forward to deepen the stretch. Hold for 20 seconds then repeat on the opposite side.

•    Side plank

The side plank is one of the best exercises for strengthening your muscles. You have to hold your body on your side in straight posture supported by one arm and the side of one foot.

•    Cat/ Camel stretch

This stretch works on your spine and improves the flexion in your back. Arch your back up toward the ceiling like a cat and lift your head and tailbone as well. Increase the movement with a deep inhale.

•    Spinal twist

The spinal twist keeps your spine flexible. Seat with your knees in line with one another, place your left hand on your right knee and twist your entire upper body to the right, looking behind your shoulder. Hold, then twist back and repeat.

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