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5 Easy exercises you can do at home to help ease back pain

5 Easy exercises you can do at home to help ease back pain

February 5, 2019 Back Pain, DSE Assessments, Workplace Wellbeing

Back pain is a very common problem, especially for those who work in an office and sit for prolonged periods of time.

Back pain can impact your life massively, and it can make how you go about your day-to-day life a struggle. Sitting at a desk all day can prove to be very challenging with back pain.

To help combat back pain, there are various simple exercises and stretches you can do to help alleviate the pain.

Below are five easy exercises you can do at home: 

  1. Hugging knees to chest – Simply lie on your back with bent knees, lift one leg and hold on to it with one hand, and then repeat on the other leg.
  2. Leg Stretches – Lie on your back with your knees bent, lift one knee and hold your thigh with both hands behind the knee. Gently straighten the knee that you are holding and hold for five seconds. Repeat on the other leg.
  3. Half push-ups – Lie on your front with your hand under your shoulders, and palms facing down. Look up and push up, lifting your head and shoulders up with your arms. Keep your hips on the floor, hold for five seconds and gently lower yourself back down. Repeat this five times.
  4. Knee rolls – Lie on your with bent knees. Let your knees roll to one side, keeping your knees and feet together. Stay to one side for five seconds and then roll to the other side.
  5. Arching and hollowing – Start on all fours, with your hands under shoulders and knees under hips. Arch your back upwards, letting your head drop and hold for five seconds. Then reverse this posture by lifting your head upwards and relaxing your tummy towards the floor.

Implementing these exercises into your everyday life can be very beneficial. Even if you do a select few on these exercises for five minutes a day, it will start to alleviate the pain. Once used to these movements, then the longer you will be able to do them for.

DSE Assessment

If you do work in an office, and you sit for prolonged periods at a desk working on a computer, and you struggle with back pain, then it could be worthwhile getting a DSE Workstation Assessment.

A DSE Assessment will identify any issues with current setups as well as any specific products that may assist on a proactive basis with regards to Musculoskeletal Disorders (MSDs).

For further information about how Vergo can help contact us here.

References

https://www.express.co.uk/life-style/health/1050682/back-pain-exercises-leg-stretches-push-ups-knee-rolls



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