Low back pain can be a constant struggle for those who spend most of their day sitting in an office, car or truck. Instead of reaching for pills to alleviate the symptoms of low back and hip pain, natural remedies can be a better option. Exercise, stretching, yoga, and massage can all provide relief. Prevention is always more effective than reacting to active pain, so try to stretch the muscles that tend to tighten from sitting for extended periods every day to stop the discomfort before it starts.
Stopping The Pain
If you’re too busy or can’t afford to visit a masseuse or attend a yoga class, you can create your own pain-relief program. In just a few minutes per day in your office using only your chair, you can stretch tight muscles and return them to their normal resting length, which can help to alleviate pain. This reduces pain, increases range of motion and reduces or prevents low back pain caused by sitting too long.
The muscles most responsible for creating low back pain are hip flexors, glutes, hamstrings, adductors, and quadriceps. When tight, these muscles can cause imbalances in the pelvis, leading to hip, low back, and outer knee pain.
Stretches At Work
To stretch these muscles while at work, try the following exercises using your chair:
- Stretching hip flexors, glutes, and adductors: Cross the ankle of one foot over the knee of the opposite leg and pull your knee toward your chest. Hold for 30 seconds and slowly release. Do this three times, then repeat on the opposite side.
-
Piriformis stretch: To stretch the piriformis muscle, which can compress the sciatic nerve when tight, cross the ankle of one foot over the knee of the opposite leg and bend forward at the waist. Hold for 30 seconds and slowly release. Do this three times, then repeat on the opposite side.
-
Adductor stretch: To stretch your adductors, stand perpendicular to your chair and place the foot of the closest leg on the chair and bend the supporting leg a bit until a stretch along the inner leg is felt. Hold for 30 seconds and slowly release. Do this three times, then repeat on the opposite side.
-
Hamstring stretch: To stretch your hamstrings, which can cause low back pain and knee pain when tight, stand facing your chair and raise one leg, placing the foot on the back of the chair, and bend forward with hands extended. Hold for 30 seconds and slowly release. Do this three times, then repeat on the opposite side.
-
Quadratus lumborum stretch: To stretch the QL muscle, which can cause pain in the low back, hips and buttocks when tight, stand perpendicular to the chair and reach sideways and over your head with the arm of the side with the supporting leg. This exercise can be done in conjunction with exercise number 4.
-
Quadricep stretch: Stand facing the back of the chair and hold with one arm to stabilize your balance. Bend the knee of one leg and grab the ankle with the hand of the same-side arm. Hold for 30 seconds and slowly release. Do this three times, then repeat on the opposite side.
In a modern office, spending an entire workday sitting is a normal occurrence. These simple stretches can help relax your muscles, relieve acute low back, hip, and knee pain, and prevent it from becoming chronic. Don’t forget to stay hydrated by drinking plenty of water throughout the day.
