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The 5 Best Back Stretches for People Who Sit a Lot

female athlete stretching back

Do you have a desk job? If your average working day consists largely of sitting in a chair for hours on end, that can play havoc with your health. While there’s a range of areas it may affect, one that you mustn’t overlook is your back.

It’s more common than you think. According to research published in Mayo Clinic, back pain is the third leading reason that patients go to their doctor. Should you struggle with this problem, you need to do something about it. Here are some simple back stretches that could help you get some much-needed relief.

5 Back Stretches to Counter Sitting

1. Child’s Pose

Most often associated with yoga flows, the Child’s Pose is an effective stretch for just about anybody. The back move will help to lengthen your muscles and stretch them out.

How to do it: Get down onto all fours and keep your back low. Gently move your hips backward and stretch your arms out in front of you as you do so. You should feel a full stretch across the length of your back. Hold this position for 10-15 seconds and release.

2. Prone Back Extension

Here’s another stretch that specifically targets the areas that may be stiff or even achy. As the name suggests, the extension extends the muscles and gives relief.

How to do it: Start by lying on your stomach with your face down. Lift and curl your torso upward while using your arms to support your weight. Straighten your elbows as much as you can. You will feel that your back naturally arches as you do so. Be sure to only push yourself as far as feels comfortable. Hold for around 20 seconds and then release.

3. Knee to Chest

Struggling with lower back pain? Stretching out the area along with your glutes could be one way to relieve the aches. This move targets these areas while opening up your back.

How to do it: Start by lying flat on your back and point your toes upward. Bend one of your knees and slowly bring your leg up. Place your arms around your leg and ease it toward your chest. (Only pull your knee as far as you can without feeling any discomfort!) Hold for around 15 seconds and release. Alternate legs and repeat this stretch.

4. Cat-Camel Stretch

Have you heard of this next one? If you want to really give your muscles a full stretch, there’s a seriously straightforward move that you may want to try. While it may have an odd name, this move takes seconds to learn.

How to do it: Start on all fours for this move. Make sure that your hips are directly above your legs. Slowly arch your back upward so that it creates a curve or an arch. Hold this position for around 20 seconds and then release. Repeat it around five times during a set.

5. Knee Twist

Targeting the lower back, abdominals, and leg muscles, the lying knee twist is an effective move that everyone should know. You can easily add this to your daily stretching routine.

How to do it: Lie on your back and with your legs straight. Bend your knee up toward your waist and then cross your leg over your body. Hold this pose for around 10-15 seconds at a time. You may find that you need to keep your leg in place by holding it there.

If you’re looking for a super quick way to relieve your back aches and pains, you might just have found it. Why not use these back stretches to create a short and sweet routine that you can do at home? Taking the time to exercise and stretch out your back muscles could make all the difference. Start today and see if you notice a positive change!



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