Due to the pandemic, many of us have switched to remote work and started to spend a lot of time at the table and lead a sedentary lifestyle. Incidentally, this can be disastrous, such as back discomfort. Back pain can be excruciating, and if you have it regularly, you should see your doctor. However, if you are looking for solutions for short-term discomfort relief, you will find them right here. We’ve compiled a list of workouts and life tips that will surely benefit you, so keep reading!
1 Place Your Legs Up Against A Wall
This is a straightforward stretching exercise. First, place a yoga mat close to a wall on the floor. Lay down and position your legs against the wall, as seen in the photo. Your back extends in this posture, and you should feel more comfortable right away. To make things even better, roll a foam roller beneath the small of your back.
2 Strengthen The Core
Core muscles are also very crucial for your back. Crunches are an excellent workout for strengthening the core. Put your feet flat on the floor and lay on your back with your knees bent. Rest your head on your hands and then elevate your upper body. Do not do this too quickly or too many times at the start; 10 reps should be plenty. If you perform too many reps, your back discomfort will worsen.
3 Hamstrings Should Be Stretched
It may not be noticeable, but hamstring exercises can help relieve lower back discomfort. The activities don’t have to be complicated; in our case, the simpler the better. First, lie on your back, raise your left leg, lower it to the floor, and repeat with your right leg. Lift your left leg again, bend your knee, and move your left leg closer to your chest. Repeat with the right leg, at least five times slowly.
4 Partially Built Bridge
This exercise, known as the half-bridge, will aid in developing back muscles and flexibility. Lie down with your knees bent. Then, elevate the lower half of your back; the height should be determined by what is comfortable for you; do not raise your back too high. Hold this stance for 10 seconds before relaxing. Rep three times more.
5 Raise Your Arms And Legs
This workout is for people who want to avoid back pain in the future and not for those who want to lease it right now because it is extremely severe. Place a yoga mat on the floor and lie on your stomach. Then lift your chin and head. Continue by raising your left arm and right leg simultaneously, placing them on the floor, and repeat with the opposite arm and leg. Make one set by repeating the process ten times; you can accomplish up to three sets.