The Bottom Line:
Nearly all of us are spending more time at home now than ever before. This often comes concurrently with back pain, as we spend more time on couches, beds, or non-ergonomically perfect work stations. All of this time spent with our backs and necks in unfavorable positions leads to low back pain or neck pain for many of us.
Although Barlas Chiropractic is still open and here to help if you need anything, if you are experiencing back pain from working at home, try these basic stretches and exercises:
Hip Hinge Stretch
The Hip Hinge stretch is great because you can do it almost anywhere. Start by standing up straight, making sure your pelvis is not tilted forward or backward (in other words make sure you have a neutral pelvis). Next, begin to lean forward, hinging at the hips while avoiding any movement of your spine. Lean forward as far as you can without bowing or arching your low back. You should feel this stretch on your hamstrings (back of your thigh) rather than on your low back. Hold this stretch for 20-30 seconds before slowly returning to an upright position.
Seated rotational stretch (i.e. the beauty queen stretch)
Don’t be deterred by the crude nickname! This stretch, when done correctly, can target the muscles directly alongside your spine and on the sides of your hips. To do this you will need to start seated on the ground with your legs extended in front of you. Next, bend your right knee and cross your right leg over your left leg. You will then twist your torso to your right. Try to twist far-enough that you can put your left elbow on the outside of your right knee. Some people may feel this directly on the low back and some might feel this on the hip. Repeat on the opposite side.
Bird-Dog
Kneeling with your hands below your shoulders and knees directly below your hips, extend your right leg and left arm without shifting your pelvis or arching your lower back. This is meant to be an isometric exercise not involving any movement, so you should hold this position 30-60 seconds. Switch to the opposite arm and leg after your first set. You should feel this exercise in the lower part of your abdomen and maybe in your glutes. If you feel this in your low back or hamstrings, you need to reposition your pelvis and low back. If you experience pain, then you may need to have your back treated prior to attempting basic stability exercises.
Side-Bridge
Lay on your side with your hips fully extended, back straight, and knees straight. Ideally, stack one foot on top of the other, but if this is too difficult then put your top foot on the ground in front of the bottom foot. Position your elbow directly below your shoulder and then lift your hips off the ground. You will feel this exercise on your oblique (side muscle) and maybe your gluteus medius (side of the hip). Start by holding this 20-30 seconds and gradually progress yourself so you can hold it for one minute.
Additionally, take a walk, a bike ride, or a run! Exercise, in particular sustained movement, has been shown to be helpful in prevention of back pain. It’s also a great stress reducer and a healthy practice in general, so go get moving!
Barlas Chiropractic will continue to be open for reduced hours Monday’s, Wednesday’s, and Friday’s for the next several weeks. If you need help with any pain or musculoskeletal issue, let us know and we’ll help. Dr. Barlas will to wear a medical mask during treatment and we will continue to constantly sanitize commonly touched surfaces.
Stay safe and well,
(206) 954-7479