Name: Playbook - Izabela Siuda - Back Pain Exercises. Office Job Back Relief Workout.
Uploaded: 2024-05-03T00:25:11.606Z
Duration: 10 min
Description: Back Pain Exercises. Office Job Back Relief Workout.

This quick 10-minute workout is designed to alleviate back pain commonly associated with office jobs. 

The exercises focus on stretching, strengthening, and improving flexibility in key muscle groups, promoting relief from discomfort caused by prolonged sitting.

Benefits:
1. Improved Posture: The workout includes exercises targeting core muscles, helping to enhance posture and reduce strain on the lower back.
2. Increased Flexibility: Dynamic stretches are incorporated to enhance flexibility, reducing stiffness and promoting better range of motion.
3. Strengthened Core Muscles: Strengthening the core provides better support to the spine, alleviating pressure on the lower back and minimizing pain.
4. Release of Tension: Specific movements target areas prone to tension buildup, helping to release knots and ease muscle tightness.
5. Enhanced Blood Circulation: The workout stimulates blood flow to the back muscles, promoting healing and reducing inflammation associated with pain.
6. Quick and Convenient: With just 10 minutes, it's a time-efficient routine that can be easily incorporated into a busy workday.
7. Prevention of Future Issues: Regularly performing these exercises may help prevent recurring back pain by addressing its root causes and promoting overall spinal health.

- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Upper back stretch

- From a seated position with your back straight, chin tucked
- Interlace your fingers behind your head, elbows out 
- Twist your upper body to one side, lean forward twisting your torso 
- Reach your elbow to the inside of your opposite knee
- Return to upright position and then repeat to the other side

Spinal stretch

- Stand with feet shoulder width apart and hands on your hips
- Twist at your waist until you feel a stretch
- Hold for 10 to 15 seconds, then twist to the other side

Middle back stretch

- Start on the floor with knees bent
- Place your arms on the chair/couch and press into the ground

Mobility - kneeling lat stretch

- Kneel down in front of chair/soga
- Put your elbows on the sofa
- Clasp hands together
- Push your trunk down and your butt back

- Kneel and sit on heels
- One palm back above your buttocks. 
- The other hand pulls your head to the other side

Neck stretch

- Lie down on your back
- Place your right ankle on your left thigh, just above your knee. Place your hands on your shins.
- Pull your shin towards the chest
- Repeat with the other leg.

Back Pain Exercises. Office Job Back Relief Workout.

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