Our Favorite Back Stretches to Help Strengthen Your Spine

Working from home? Does your back hurt from sitting in front of the computer? Try these back stretches to fix your back and strengthen your spine!

While occupational pain and injury are often associated with blue-collar work, white-collar professionals and office workers also experience these hardships.

Our bodies are not designed to sit in an office chair and type for eight hours a day. Combine that with a hectic work schedule and home life, and it's easy to forget that you have to find time to be active.

Though you may not have a block of time each day for a gym session, stay limber with these simple back stretches.

A Few Notes on Stretching

Before you jump into these stretches, it's important to remember to go easy. Stretching is an incremental fitness practice and pushing yourself too hard at first can cause serious injury.

Consult a professional. Perform a search for fitness classes near me. While you might not have the time for ongoing fitness classes it's important to stretch properly. A few sessions with a personal trainer can do that.

If you're stretching at the office, buy the right equipment. A yoga mat is a piece of equipment you can store under your desk or in an office closet to make your office stretching sessions as comfortable as possible.

There are many great, affordable yoga mats available to keep in your office.

Knee-to-Chest For Lower Back

Many office workers experience lower back pain caused by chairs that lack proper back support and poor posture. This knee-to-chest stretch helps ease that lower back pain.

Lie on your mat with your back to the floor, knees bent, and feet flat. Starting with the right, pull your knee toward your chest with your hands and hold this pose for one to three minutes without lifting your hips. Do the same with your left.

Spinal Twist

This is another great stretch for your lower back pain. To start, sit with both your legs out straight. Bend your right knee and place your right foot over your left leg.

After you position your legs, put your left arm on the outside of your bent right knee with your palm facing out and use your right hand to stabilize. Twist to the right starting with the base of your spine, and hold this pose for a minute.

Repeat the process with your left side.

Cat/Camel Back Stretch

This is a simple yoga pose you can perform several times a day to relieve the tension carried in your back.

Start on your hands and knees with your knees apart at hip length. Arch your back and pull your stomach to your spine. Hold for 30 seconds and then let your body relax. Repeat this three to five times.

Back Stretches to Ease Office Pain

Taking a few minutes a day to perform back stretches while at the office helps alleviate back pain. While they help with the pain associated they also help refresh your mind. Stretching during your workday helps your body and your brain.

Are you ready to take your fitness regimen to the next level?

Stop thinking, "Maybe I should join a gym near me." Do it already. NBD Fitness offers the best equipment and the most thoughtful trainers. Contact us today!