Best stretches for your back at work…
Many people sit in front of a computer all day and this is a huge contributing factor in low back pain. At Yarra Osteopathy we recommend all of our patients take a “micro-break” every 20 minutes. This involves changing tasks and getting up and moving away from your desk for 1-2 minutes. This can be as simple as visiting the printer or going to talk to a colleague.
Two fantastic stretches we recommend for our patients to do at work are the hip flexor stretch and the hamstring stretch. Give them a go…
Hip flexor
Lunge forward as demonstrated in the picture above.
Kneeling on the stretching leg behind and the other leg stretched out in front.
Use a chair for balance or rest your hands on your hips.
Keep your back straight. Look forwards.
Ensure there is a 90-degree angle at the knee of the front leg to protect this joint.
Hamstring
Stand in front of a chair or something of similar height and stability.
Place one foot on the chair and with a straight leg gently lean forward from the hips to feel a pull in the back of the thigh.
Repeat these stretches on both sides and hold for 15-20 seconds.
You are on your way to better back health at work!
