Working at an office can be exhausting sometimes. Our bad sitting habits can make us feel even more uncomfortable when we arrive home, especially in the lower back. This area feels the most pressure while sitting, although doing stretches for the lower back helps us feel relief if we start sitting correctly and doing them regularly. Today we’ll present you six of the best chair stretches for lower back pain you can do anywhere, regardless if you’re using a regular chair at home or the office chair you sit in for prolonged periods at the workplace.
Stretches for lower back pain in chair
1. “Cat/Cow” Position
This exercise will help stretch the upper part of your waist, neck, and spine. You may start doing this back stretches following these steps:
- a) Start by sitting upright, stretching your back, and placing your hands on the muscles.
- b) As you inhale, bending your back while stretching your torso forwards. Direct your sight to the ceiling without stretching your neck back.
- c) As you exhale, arch your back by rotating the coccyx towards yourself. Press your chin to the chest and move your shoulders forward.
You may repeat this exercise at least three times or as many times as you think it’s necessary.
2. Leaning down while sitting
This exercise is excellent for stretching the spine and relieving the tension accumulated in the lumbar area. It’s better if you combine it with an ergonomic chair for back pain.
- a) Sit upright, and place both of your feet at a ninety-degree angle regarding the floor.
- b) Place your right foot on the contrary knee.
- c) Stay in that position. Do not move the pelvis, and start leaning the chest down carefully to the knees. Place your hands on the floor, and relax your neck.
- d) Repeat the same process, this time using the other foot.
You may repeat this exercise at least three or five times for each side.
3. Pelvis twist
This exercise is excellent for stretching the lower back and the cervicobrachial zone.
- a) Place your legs parallel to your shoulders. Then, grab the armrests with both of your hands firmly.
- b) When you exhale, “stand” up while maintaining your hands on the armrests and the pelvis on the air.
- c) Rotate your pelvis towards the left, the right, up, and down.
- d) Get back into the initial position and repeat at least three times.
4. Chest opening
This chair stretches for lower back pain will help you feel relief on your lower back and shoulders.
- a) First, sit on the chair and put the hands behind the backrest. Grab them together and form a “lock.”
- b) Remain in that position, and stretch your chest forwards. Maintain that posture for 8-10 seconds, and then repeat.
Solely relying on sporadic chair stretches for lower back pain won’t remove your life’s lower back pain if you do not start changing your bad sitting habits. It is crucial for us to learn how to sit with back pain correctly, especially if we suffer from lower back pain and our work demands us to sit for a long period.