One of the banes of a remote worker’s existence is body pain. Particularly in the neck and lower back. This is usually brought about by long periods of sitting and bad posture. Working with an aching back or stiff neck can be difficult. So, it’s important to do preventive steps to avoid these body pains. However, if you’re currently suffering through lower back pain, here are some things you can do to help alleviate the pain.

DO

Speaking of preventive measures, one of the things that can help you avoid back pain is a stronger lower back. One of the exercises that can help strengthen your back and core are partial crunches. To do this, lie on the floor with your knees bent and feet flat on the floor. Place your hands at the back of your neck. You may also cross your arms over your chest. Then, slowly raise your shoulders off the floor. Hold it for a second before lowering your back down. Repeat.

Another exercise you can do is hamstring stretches. To do this, lie on your back with one knee bent. Next, use a towel or an elastic rope and loop it under the ball of your foot. Now, straighten your knee slowly pull the towel back. You should be feeling a mild stretch behind your leg. Hold for at least 8 to 16 seconds then repeat as desired. Do this for each leg.

Next, try doing press-up back extensions. This is a very effective exercise that gives your back a good stretch. To do this, lie on your stomach and place your hands under your shoulders. Then, slowly push to lift your shoulders off the floor. Hold for 8 to 16 seconds. Repeat as desired.

DON’T DO

Although exercise is good for strengthening and relieving your lower back, not all exercise can be beneficial. Some of the activities you should definitely avoid—especially with a painful back—including:

Standing toe touches. This exercise can give you a good stretch, but it also places greater stress on your spine. If you overstretch your lower back, you can pull on some muscles that may worsen your pain. The idea is to stretch your back rather than curving it.

Related: Simple Exercises You Can Do Inside Your Home

 

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