Your back isn’t backing you up. Lower back pain is the single leading cause of disability in the world, affecting nearly 600 million people at any given time. One reason why lower back pain is so common is the rise in desk jobs. Many people sit all day and fail to perform some back stretches. Performing just a few exercises at work can make a real difference in your pain. What are some easy desk stretches you can perform? What are some other muscles you need to stretch to mitigate back pain? How can you combat chronic conditions that lead to pain? Answer these questions and you can have a healthy back in no time. Here is your quick guide. 

Abdominal Bracing 

Your abdominal muscles support your lower back and spinal cord. When you are trying to improve back pain, you should keep your abdomen in mind. For abdominal bracing, sit down with your hands touching your lower abs. Suck your abdomen in toward your spine as you brace your abdominal muscles.Hold for a few seconds, relax, and repeat the process. Make sure you remain upright while you are stretching the back. 

Figure Four Stretch 

The figure four stretch helps your thighs and lower back. Place both feet on the ground and sit upright. Lift one foot up and rest it on your other knee. Lean forward until you start to feel a stretch in your leg and back. Keep your spine in a straight line while you hold the position for a few seconds. 

Knee to Chest Stretch 

Raise one knee upward until you can grab it. If you find this uncomfortable, put your hands behind your knee. Pull the knee toward your chest until you feel the muscles in your lower back and hip stretching. Keep your knee hugged to your chest for 15 seconds. Lower your foot to the floor and repeat with your other leg. If you have time, try to repeat the stretch three times with each leg. 

Pigeon Trunk Twist

A pigeon trunk twist is one of the best seated chair stretches for spinal stenosis. It helps with the lower back, hips, and legs. Place your right ankle on your left thigh. Grab your right knee and lift toward your body, stretching out your spine. You can take a deep breath to relax your muscles. Twist your body to the right while exhaling, letting your chest and back relax. Hold your twisted position for a few seconds, then take a deep breath in and return to your original position. You can then repeat the process for your left side. 

The Best Exercises at Work 

Exercises at work can help you make a full recovery from back pain. You can stretch the abdominal and back muscles through abdominal bracing. If you want to stretch your legs, you can perform a figure four stretch or a knee to chest stretch. If you have a spinal condition like spinal stenosis, perform pigeon trunk twists on both sides of your body. Don’t suffer through chronic back pain on your own. Central New York Brain and Spine Neurosurgery helps New York residents manage their back pain. Contact us today.