Spending many hours sitting each day can cause different types of spinal disorders, which is often a worrying and stressful experience for everyone. The spine can be affected by a number of conditions and injuries, which can damage the vertebrae, cause pain, and limit mobility.
Some of the spine disorders are:
- Slipped Disk
- Cervical Spondylosis
- Osteoarthritis
- Spinal Stenosis
- Sciatica
- Tumor
- Scoliosis
- Kyphosis
- Ankylosing Spondylitis
Knowing how uncomfortable neck or lower back pain can be caused by spinal problems, we tried to find exercises that can help relieve tension after a hard day of sitting, working on the core muscles and improving stability.
Try these 10 Stretches to Relax Your Spine
1. Cow-face pose
Start in a sitting position and after a long breath pull your left leg towards your right gluten and direct your left knee straight in front of you.
Then raise your right leg to the top of your left, bringing your knees straight toward your face forward. The feet should be on either side of you, the toes pointing behind you.
Stretching your spine as much as possible stretch your head toward the ceiling.
2. Child stretch
The starting position for this exercise is on all fours with the palms placed on the floor.
Then push the bottom of your back as close to your heels as possible.
By lowering your head and chest down while your arms are extended further, stretch them as far as they can go.
Stay in that position for 20 to 30 seconds or even longer.
Return slowly to the starting position.
3. Seated lower back rotational stretch
This exercise helps relieve pain, even while sitting in the chair you are sitting in while working out. Start in a sitting position by keeping your feet on the floor while sitting in the chair.
Twist at the core to the right, jacks the spine high.
To support stretching, place your left hand on your right knee keeping your shoulders parallel.
Stay in this position for 10 seconds and repeat the exercise on the left side.
4. Shoulder blade squeeze
The exercise can be done in a sitting or standing position with your arms at your sides.
Rotate your palms and maintain this position during the exercise while your shoulders are relaxed and lowered but not shrugged.
Squeeze the shoulder blades together, keeping your shoulders and hips upright.
Stay in this position for 6 seconds, then relax.
5. Chest to knees stretch
In a supine position with your knees bent and feet flat on the floor, place your hands below your knees and slowly pull both knees toward your chest.
Lift your hips off the floor so that you feel a stretch as you massage your lower back. After counting down to 5, return to the starting position.
6. Lower back rotational stretch
Start by lying on the floor with your knees bent and your feet flat on the ground.
While performing the exercise, keep your shoulders firmly on the floor and lightly cross both bent knees to one side.
Stay in this position for 5 to 10 seconds and then return to the starting position.
Gently shift your bent knees to the opposite side, hold them for 5 to 10 seconds, and then return to the starting position.
7. Triceps stretch
In a standing position, raise your left arm in a straight line, then bend it and place your arm behind your head.
Place your right hand between your shoulder blades and stretch your neck.
Raise your right elbow and hold it with your left hand.
Stay in this position for 10 seconds, then relax your arms and repeat the movements on the other side.
8. Lateral bending stretch
Cross your legs in a sitting position.
Raise your arms as high as possible, leaning to the right until you feel a slight stretch through your abdomen and ribs.
Bend your arms comfortably over your head, take a deep deep breath and then return your arms down to the starting position.
9. Seated back twist
Start in a sitting position, with your legs crossed.
Bending the right knee place the right leg over the left leg.
Place your right hand on the floor with your fingers pointing outward for support.
Bending your left elbow, turn to the right and place your back hand on your right knee. Take a deep breath while sitting, press your hand on your leg looking over your right shoulder. Sigh 5 times, then slowly return to the starting position.
Repeat on the other side.
10. Side bending
This exercise is rarely used in daily activities and plays a major role in activating and releasing the muscles responsible for all types of back problems.
Start in a sitting position and open your legs as far as you can.
Lift your arms from your right foot and tilt your head trying to touch your knee. Stay in this position for a few seconds and sit up straight again.
Here are 5 additional tips that can be done to achieve more comfort and pain relief:
- Let your spine really rest while sleeping by using a firm or medium-firm mattress and keep your spine naturally aligned
- Strengthen abs and back muscles by exercising
- Your shoes need to support your spine
- Enjoy the benefits of massage
- Limit total sitting time and practice good ergonomics while sitting
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