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DIY

10 simple ideas meant to stop back pain after you have been sitting all day

November 5th, 2019

Those that sit at a desk all day often find by the end of the day they are stiff and fatigued and may even experience some back pain.

What Do The Experts Say?

The medical experts say there are several simple exercises that can be done to help relieve the symptoms of sitting all day.

Idea One

To Open Up The Front of The Chest and Strengthen The Middle Of The Back

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Sitting straight with palms of hand up

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Squeeze middle of back and rotate arms backwards, then hold this position for a few seconds

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Then return to the start

Idea Two

Stretch Out The Upper Body

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Hold onto both sides of the chair

Bring Right Ear down to the right shoulder and hold this position for a few seconds

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Then look into right armpit hold for a few seconds

Then repeat for the other side

Idea Three

Chin Tuck

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Sitting straight place finger on chin to use as a guide

It is important to not let the head roll forward

Repeat this several times

Idea Four

Stretch For The Lower Back

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Start by crossing right leg over at an angle so it rests on top of the knee of the opposite leg

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Lean forward until a stretch can be felt in the right hip – hold this position for 10 to 20 seconds

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Then repeat for the left side

Idea Five

Standing Exercise

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Stand behind a chair that can be used for balance – put one leg behind the other, putting most of the weight on the back leg ( This stretches the hip flex on the right hip)

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With right arm reach overhead and lean to the left side

Then repeat for the other side

These are simple exercises that took take long to do and it is recommended that they are done one or two times every hour.

Idea Six

Using Kinesio Tape To Relieve Lower Back Pain

Some individuals end up with chronic back pain as a result of having a desk job. On the spot exercises may not be enough to relieve this ongoing pain. A solution may be using Kinesio Tape

What is Kinesio Tape?

This is a special tape that is used in the sports industry for helping to treat some sports injuries.

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First the individual has to be in a semi bent position so the tape can be applied properly. Once the tape has been applied and the individual stands straight the tape will wrinkle but that is okay.

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Two blue strips are placed in position so they run up and down the back. The tape is stretched lightly as it is being applied. Purpose is to decrease the muscle tone in the big back muscles

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Next the two blue strips are anchored in place with two horizontal strips at top and bottom.

Idea Seven

Hot Stones

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A hot stone massage is said by many to do wonders for those who have back pain or stiffness. This can be used for areas such as the upper back or lower back and even the neck. The placement of the stones is important. Also, hot stones cannot be so hot to burn the skin, and a massage oil should be applied to the skin first. Then the stone are used in motion over the area being treated.

Idea Eight

Capsicum Plaster

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These can be bought in different brands at local drug stores over the counter, and each will have specific directions for their use.

Idea Nine

Floatation Therapy

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Everyone automatically knows that a hot bath can be soothing and relaxing. This can be taken a step further with floatation therapy that takes place in a special tank of water that is enclosed. The idea is to create deep relaxation caused by the floating and being removed from all distractions.

Idea Ten

The Right Diet

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