We sit every day. A lot of our sitting is due to work, travel, leisure, eating or just feet that are tired of standing. While sitting may seem the best way to accomplish many of these tasks, I would suggest that in general, we sit too much and this can be bad for your health. Excessive sitting can prove detrimental from effecting your circulation to your posture and breathing. An additional problem is that we can become stiff to the point that our backs hurt. From my experience as a personal trainer, I have seen many clients experience back problems just from
inactivity. The good news is that stretching could fix this. So what stretches do you do if you have back pain caused from sitting? Well read through the stretches below to get some helpful tips to ease your sore back.
30 seconds if not longer. Also, I would like you to do the stretches in this order.
- Quadriceps – I usually would suggest that someone stretches their quadriceps first. I start with your quadriceps because if they are tight, it will affect the success of your hip flexor to stretch your quadriceps or quads, the easiest way to do it is to stand tall, grab your leg and pull your heel as close to your butt as possible. I realize that everyone isn’t able to do this, so you can use an exercise band or towel to wrap around your leg for assistance to get your leg up.
- Hip Flexor – Consider the position your hips are in when you sit. They are very close to your the hip flexor stretch effectively puts your hips in the opposite position from the one they were in while sitting. To do the hip flexor stretch, kneel down and drive your hips
forward. You should feel a stretch in the front of your trailing leg.
- Glutes – Your butt or glutes need to be stretched because it gets limp from inactivity. One of the best glute stretches is when you cross your leg in a figure four and slightly lean your body forward. However, if you have had a hip replacement, this stretch might not be the
best for you.
While we will always need to sit at some points in our day, it doesn’t have to leave us with back pain. Follow these stretches and your back will thank you.
About the Author: Eric Daw is an Older Adult specialist and the Owner of Omni-Fitt. Omni-Fitt is committed to the health of seniors through fitness and all areas of wellness. Eric motivates and encourages seniors in Toronto to take responsibility through positive mentoring experiences. You can find Eric’s work at Omni-Fitt or follow him on Facebook at WeMakeLifeEasier