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4 Exercises To Relieve Back Pain From Sitting

Do you suffer from back pain from sitting?


As we prepare to gather around the Thanksgiving table, it's a time of gratitude, family, and... unfortunately for many, the onset of nagging back pain.


Picture this: you're sitting at the dinner table, surrounded by the warmth of loved ones, the table is home to one of your favorite dishes, but instead of focusing on the joyous occasion, you're distracted by the discomfort radiating from your lower back.


Hours spent seated, whether it's at work, in the car, or even at festive gatherings, can lead to that all-too-familiar ache.


But this season, let's give thanks for solutions.


I want to share with you four simple exercises that can help alleviate that pain, so you can focus on what truly matters – creating memories with your loved ones.


Let's get into it...


Understanding Back Pain from Sitting

Before we dive into the exercises, it's important to understand what causes back pain from sitting.


Remaining seated for prolonged periods can lead to a condition commonly referred to as 'sitting disease,' a term used to understand a bunch of health issues, including back pain, that are a result of excessive sedentary behavior.


If you work in an office, you're particularly vulnerable to sitting disease.


When we sit down for a long time, our hips and thighs can also get tight because they're folded and not stretched out.


Plus, the muscles in your belly area that usually help you stand tall can take a little nap — they're not as active.


This mix of changes can lead to that achy feeling in your back


Moreover, our bodies are designed for movement, and the lack of it can cause the muscles supporting the spine to weaken, further contributing to the pain,


Now that we've shed light on the causes, let's move on to the exercises that can help mitigate this all-too-common issue.


FREE Report: 9 Easy Tips to Stop Your Lower Back Pain

Do you want to enjoy a pain-free holiday season?

By clicking the link here!


4 Exercises To Relieve Back Pain From Sitting

The Chair Pivot

Find a stable chair and sit at the edge with your feet planted firmly on the ground, hip-width apart.


Now, gently turn your upper body to the right, reaching for the back of the chair with your hands for a gentle spinal twist.


Hold this position for 15 seconds as you breathe deeply, feeling the stretch in your lower back and along the sides of your abdomen.


Slowly return to the center and repeat on the left side.


This exercise helps to loosen up the stiffness in your spine and can be a great tension reliever after hours of sitting.


The Seated March

While seated, straighten your back and engage the muscles around your belly button as if bracing for a light punch.


Lift your right knee towards the ceiling as high as comfortable, then lower it and repeat with the left knee, just like marching on the spot.


Keep alternating for 30 seconds.


This exercise wakes up those hip muscles that get lazy while sitting and helps keep your core active, promoting better posture.


The Desk-Upward Stretch

Stand up from your chair and give yourself a moment to feel grounded on your feet.


Raise your arms towards the sky, and lace your fingers together, turning your palms to face the ceiling.


Push upwards gently, as if you're trying to push the ceiling higher, and hold this stretch for 20 seconds.


You should feel a nice lengthening sensation along your spine and in your arms.


This stretch is excellent for reversing the compression that your back endures from sitting.

The Forward Fold

Stand with your feet shoulder-width apart for stability.


Take a deep breath, and as you exhale, hinge your hips to bend forward.

Let your head hang down and your arms drape towards the floor.


Don't worry if you can't touch the ground; just let gravity do the work.


Hold this position for 20-30 seconds, feeling the stretch in your lower back and the backs of your legs.


This exercise is a fantastic way to decompress the spine and stretch out the muscles that support it.

Ready For A Pain-Free Thanksgiving?

We all cherish those long conversations around the dinner table, especially during Thanksgiving, but we don't enjoy the back pain that can come from sitting too long.


The ability to sit without discomfort is something we often take for granted – until pain strikes.


Don't let back pain dampen your spirits or disrupt your daily life.


With the right exercises and guidance, you can manage your back pain and regain the comfort you deserve.


This month, we are offering you a FREE Back Pain Assessment during November, so let us guide you on your journey to optimal running health.


Or sign up for our special Back Pain Workshop on November 14th at 6 PM!


Find the ideal strategies to maintain a healthy back, even when your lifestyle involves prolonged sitting.

Don't forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Valley Cottage clinic as part of your FREE Back Pain Assessment.


Or just give us a call at 845.675.8444.


Don't hesitate; take the first step towards a more comfortable and pain-free daily routine today.

Until next time,

David Stedjan, PT.


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