With the modern workplace, many of us are forced to sit all day in front of a computer. Sitting for long periods of time can put a lot of strain on your lower back muscles and cause tension and pain. If you’re experiencing tension and pain after work every day, here are some exercises and stretches you can do anywhere to release that pain.
 
1. Bound Angle Pose
 
A childhood favorite, you probably know it as a butterfly sit. You sit down with the bottoms of your feet pressed together. Then walk your hands forward and get the deepest stretch possible in the hips and lower back.
 
2. Seated Forward Fold
 
Sit on the floor, legs extended in front of you. Then flex your feet back. Your hands will press into the floor to lengthen the spine. Do your best to maintain this posture, then lift your heads overhead on an inhale. Keep your arms straight with open hands. Then bend forward. Go as far as your body will allow. If you can touch your feet great, if not hold your lower calves. Then focus on the stretch in your lower back and calves.
 
3. Cobra Pose
 
This is probably the best stretch for sedentary people. Lie down on your stomach, legs and feet pressed together with your toes pointed backward. Then place your hands under your shoulders. Take a deep breath, then as you exhale use your hands to press into the floor. As you press into the floor pull your shoulders away from the ears. Go up as far as you can and hold for 30 seconds to a minute releasing all the tension. Repeat 3-5 times.
 
4. Sprints
 
Cardio is great for releasing back tension. Sprints are perfect for back tension because they aren’t hard on your muscles. All you have to do is run fast for 10, 15, or 30 seconds. Then do a slow walk for 50 seconds if you do a ten second sprint, 45 seconds if you do a 15 second sprint, and 30 seconds if you do a 30 second sprint.
 
If you do one of these every day, you’ll feel a noticeable difference in your back. Another important part of preventing lower back tension and pain is to strengthen those muscle groups. Our personal trainers at Everlasting Changes can help. When you meet for a consultation, simply tell use that you experience lower back pain and we’ll put together a program to address this issue.
 
Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

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