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4 Stretches to Help Relieve Back Pain When Working From Home

Millions of people are now suddenly working from home due to the restrictions placed on businesses during the coronavirus outbreak. Others have been working from home for years. However, the sudden change and increased time spent sitting at home can wreak havoc on your back and posture. These four stretches will help alleviate the muscular pain so you can get back to work or simply enjoy more free time without suffering through preventable back pain.

Backward and Forward Bends

Place your hands on your hips and arch your body gently backwards and forwards until you feel tension but never pain. Hold each position for 5 or 10 seconds. Repeat this action at least 10 times and remember you can always hold a stretch longer if you feel you’re much tighter in one area. 

Quadriceps Stretch

Use a wall, counter, or stable chair for balance and stand on one leg. Bend your other knee gently and grasp your foot behind you while keeping your thighs and knees close together. Once there, pull your foot towards your bottom until you feel a stretch in your thigh. Hold for 10-15 seconds and repeat until you feel looser.

Hamstring Stretch

Your hamstrings stretch from your legs all the way to your lower back, so it can be extremely beneficial to keep them from getting too tight. Stand with your weight mostly on one leg or set one leg on a raised surface that is easy to reach with your range of motion. Keep your toes pointed to the sky and slowly lean forward while keeping your back straight. Hold for 15 seconds and repeat on both legs.

Calf Stretch

Stand in front of a wall and place your hands flat against it. Bend one knee slightly and place the other behind you while keeping all of your knees and toes pointed forwards. Lean into the wall while keeping your heels flat on the floor. Lean until you feel a stretch in your calf but no pain. Hold for 10 seconds and repeat on the other side.