If you are like millions of Americans, you sit at work all day. We spend a good amount of time hunched over our keyboards, straining our necks forward to read emails and the latest news. But we don’t stop there. Most of us leave work and go home and spend more time slouched over the computer on Facebook or emailing friends. We all know what happens next? We start to hurt. But simple stretches can alleviate the pain.
Risks of Prolonged Sitting
We sit for an average of 10 hours a day, more than most of us spend sleeping.
Medical researchers have long warned that prolonged sitting is dangerous, associated with a significantly higher risk of heart disease, diabetes, obesity, cancer, and depression, as well as muscle and joint problems.
Because of this, it is important we invest in our health and check-in with our backs on a daily basis. Even if you don’t feel any pain, there could be something lingering just beneath the surface.
Lower Back Stretch
If you frequently experience tightness in your lower back, a supine hamstring stretch will help loosen your tense muscles. Your lower back decompresses from sitting at a desk all day and this stretch will add more length back into your spine.
When you get home from work, lie down on your back and bend your right knee into your chest. Take a rolled up towel and wrap it around the ball of your left foot, straightening your leg towards the ceiling. Then press through both heels, stretching the backs of your legs and lightening the weight on your lower back.
Our middle backs are often the toughest to stretch out and secretly suffer the most strain. This stretch is best done for a few minutes at a time, breathing slowly and deeply through your nose to release stored toxins in your mid-back.
Lie down on your stomach and allow your forearms to support you, making sure your elbows are directly beneath shoulders. Press firmly into your forearms, hands and tops of your feet, lifting your chest up and reaching your hip bones forward. If you feel a shocking tightness in your mid or lower back, breathe through it, blood is slowly rushing back into you in order to relax the back muscles.
If your back pain remains or increases, it’s time to seek professional help.
As a renowned and established Seattle chiropractor specializing in Chiropractic BioPhysics (CPB), Dr. Justin Favreau’s approach to each patient’s specific pain or health issue is a lot more comprehensive than other chiropractors. Dr. Favreau offers highly effective, fact-based courses of treatment that produces great results.
Dr. Favreau’s process includes thoroughly understanding the body through careful analysis and X-rays, then recommending a customized plan of action that concentrates on a long term healing approach.
If you live in the Seattle area and want a one-on-one appointment with Dr. Favreau to discuss a plan of action to alleviate your pain, please call us at 206-497-4962 for a free consultation.