Back pain. After 20 years sitting in front of a computer, I could write two or three books about it. Changing chairs, posture, height, space, the ibuprofen-paracetamol-diclofenac trio… nothing seems to work. One of the most popular recommendations we'll get from any professional is to begin with an exercise routine to strengthen some areas or relax others, and that's where the Web offers guides like the one you'll see below.
The exercises are relatively simple and don't require more than fifteen minutes per day. One thing they all have in common is that we must work on the floor, either lying down or on our knees. Now, one thing is time, another is space, and another is the peace of mind to start these exercises. All similar guides, like those published by Bright Side, teach us happy and relaxed people, and honestly we need a bit of that too. As always, any exercise routine must be approved by a professional in advance. For heaven's sake, talk to your doctor.
Hamstring Stretch
- Lie on your back, one knee bent with the foot on the floor, and the other leg in the air.
- Using your hands, a strap, or an elastic band, pull the raised leg toward your head until you feel some tension.
- Hold the position for 30 seconds, then switch legs.
- Repeat twice.
Recommended to reduce pain and pressure in the lower back.
Supine Spinal Twist
- Lie on your back, both arms extended to the sides, perpendicular to your head.
- Raise your right leg and use your left hand to move it across your left leg, toward the left side of your body.
- While doing this, slowly turn your head to the right.
- Hold for 30 seconds.
- Slowly return to the starting position and repeat on the other side.
- Repeat twice.
Strengthens the shoulders, reduces lower back tension, and stretches the spinal muscles.
Iliopsoas Stretch
- Move your right leg forward, and your left leg backward while bending your right knee. Keep your upper body straight.
- Hold for a few seconds, then place your left knee on the floor.
- Gently move your body forward without bending it, and use your left hand to lift your left heel upward.
- Hold for 30 seconds, then switch legs.
- Repeat twice.
In essence, the iliopsoas is affected if we spend too much time sitting, which translates into pain in the lower back. This exercise combats that.
Cat Exercise
- Get on all fours, wrists under shoulders, knees hip-width apart.
- Inhale, arch your back and look up.
- As you exhale, round your back upward (like in the image) and try to look at your navel.
- Do this for a minute, pause for 30 seconds, and repeat.
Improves flexibility of the neck, shoulders, and spine; stretches the muscles of the hips, back, abdomen, and chest.
Cobra Pose
- Lie face down, palms flat on the floor at chest level.
- Slowly lift your upper body and arch only as far as you feel comfortable. Don't press too hard; the idea is to relax and stretch, not force.
- Hold for 30 seconds, and repeat four times.
From yoga, this pose stretches the shoulder muscles and reduces tension in the lower back.
Knee to Chest
- Lie on your back, raise your right leg and use both hands to bring it toward your chest.
- Hold for 15 seconds.
- Switch legs.
- Repeat twice.
Stretches the lower back, hamstrings, and glutes.
Dog Pose
- Get on all fours, hands hip-width apart.
- Lift your hips upward, breathe slowly.
- Hold for 15 seconds, then return.
Recommended to reduce pain in the lower back.
Seated Wide-Legged Stretch
- Sit on the floor, legs spread like a fan, back straight.
- Inhale and raise your arms above your shoulders.
- As you exhale, slide your left arm along the inside of your left leg and try to reach your toes. If you don't make it, don't worry; this takes practice.
- Hold for 15 seconds, then return.
- Repeat with the other arm.
Stretches the quadratus lumborum muscle and reduces pain.
