Simple Back Pain Relief Exercises You Can Do at Your Desk
This will save you a visit to the physio
It’s funny when you have been training your entire life, which is a very long time for me because I’m getting old, and you think you have see most things.
Due to my recent shoulder surgery I had to put squats on hold for a few months and after returning to the gym I found it very difficult to get my arms under the bar. This intern, placed stress on my lower back and I ended up with an irritated SI Joint.
I’ve had issue with my lower back for years so I wasn’t surprised. I contacted the local physio, walking distance from my apartment in Sydney, and made a time to see him. A really nice young guy who is an ultra runner. I was happy to be dealing with a physio that runs and he was eager to get me back back up training asap.
He gave me 3 simple exercises which he suggested I should complete at my desk 3 times per day. Boom, within a week I was about 80% and with 2 weeks good to go.
Here are 3 simple exercises you can do sitting at your desk to relieve low back PAIN
Do each exercise for 30 sec 3 times per day. These exercises should be pain free.
Seated Cat Cow with hands behind your neck. Just like the kneeling cat cow in yoga, but seated. Interlock your fingers behind your head. Sit upright and flex your head towards your knees then straighten back up and arch backwards.
Classic Glute stretch whilst sitting. Whist seated, place the outside of your foot on the opposite knee. Sitting up straight slowly bending forward from the waist until you feel a stretch in you glutes. Hold this for 5-10 secs and switch sides. Do 3-5 on each side.
SI Joint mobilisation - Stand up placing one foot on you seat. With your hands together band in front of you, bend forward towards the inside of the seat aiming to the foot that is on the ground. Let your body weight just hang here and pulsate feeling a stretch in you lower back. This is also moving the SI joint ever so slightly. Do this for 30sec each side.
Happy Training
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