Exercises For Lower Back Pain When Working From Home

The unhealthy reality of today’s work-from-home lifestyle is making it hard for us to maintain a healthy work-life balance. A significant amount of the physical activity that was once normal has been phased out of our lives in this “new normal.” The lack of movement in our has left so many people with back pains, stiffness, and low energy. Whatever this new normal turns out to be, we’re more aware than ever of how important it is to make healthy habits a part of it.

One survey found that 41.2% of at-home workers experience lower-back pain and 23.5% reported pain in their neck and shoulders – and these numbers hold up in study after study. Even if some offices slowly begin to reopen, many of us will still wind up sitting at a desk all day. The more things change, the more they stay the same. 

The good news is, whatever your circumstances, there are always chances to add a little movement into our everyday lives. Pilates is an everyday fitness routine that offers a whole-body workout experience, even if you can spare just 10 minutes a day. If we could try baking bread at home during quarantine, we absolutely can do pilates at home.

 

Alleviate lower back pain with some simple stretches and twists. With regular practice, back pain will become a thing of the past. The cat-cow pose is a good stretch to start with. Then you can move on with kneeling arm and leg reach. Another way to release the tension on your back is doing rollback exercises. All come with side benefits like strengthening the core and abs. 

The cat-cow pose is a good stretch to start with. Come to all fours and find a neutral spine position. Breathe in, breathe out and on the next inhale gently drop your belly and keep your chin up and look forward. As you exhale, slowly drop your head down and lift your belly up. Repeat this a few times as slow as you can so you can get a deeper stretch.

Come into all fours again, wrists under the shoulder and knees under the hips. Keep your spine in neutral alignment and draw your belly in. Inhale, and exhale to root down and start to lift one leg up to hip length. As you inhale, start to lower your leg. On the next exhale, gently reach the opposite arm forward while lifting the leg again. Even it out with the opposite leg and practice this exercise regularly to improve your balance.

Two knees spinal twist is a good one to wrap up. Start lying on your back, bend both knees toward your nose. Turn your legs aside as you exhale, and slowly lower your knees. Open your arms wide and turn your head to one side. Extended arms relax the chest and shoulders, try to keep them down for a better stretch. Spend one to two minutes to release your body, and repeat this exercise on the other side.

 

 

It’s simple. If your back pain comes from sitting all day – get up! The more movement you incorporate into your daily routine, the better you’ll feel. The breathwork you do with the exercises, the energy you expend for your well-being, and the relaxation in your body will all work together to increase the quality of your everyday life. 

Start the day without aches or pains and enjoy increased energy and focus as well as better posture. I bet you feel better already. It’s time to listen to your body and show our appreciation by giving it what it needs. Click here to watch a free class and see what online pilates classes look like.  

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