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6 moves that’ll help you reduce back pain after a tough days work

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Let’s get this part out of the way up front: There are two basic ways to classify back pain. There’s the kind that results from an acute episode, like a fall or accident, when the hurt doesn’t subside or change for five to seven days. (If this describes you, you should be at your doctor’s office now, instead of reading this article.).

Then, there’s another kind of back pain that’s way more common. It’s the kind that results from sitting hunched at your desk, pounding the keyboard on a truly crappy day.

Or, it’s what you feel after standing for hours in way-too-high heels. And of course, back issues can also be brought on by sitting awkwardly for hours.

Below are six moves that’ll help you reduce back pain after a tough days work.

Windshield Wiper Legs: Lie on your back with your feet on the ground, knees bent. Stretch your arms to the sides, palms facing upward. Drop both knees over to your right, as your torso moves into a slight twist (A).
Lift your left knee back up, through centre, fully opening it to your left. Allow your right leg to follow naturally (B). Continue flowing through this move, alternating 10 times on each side.

Degree Abnormal Touch: Lie on your back with knees bent, feet on the ground. Place your palms on your upper thighs (A). Inhale fully, allowing your belly to expand, and then exhale and draw your chin towards your chest.
Simultaneously, use your abdominal muscles to roll upward, so that your hands slide up your thighs to your knees, and your shoulders begin to lift off the ground. Pause at the top and focus on the contraction in your abs, then release and gently unroll back to starting position (B). Repeat 15 times.

Read also: 7 things you didn’t know you could do in Lagos

Active Knee-To-Chest Pull: Start on your back with your right leg extended on the ground, and your left leg bent with your foot on the ground (A). Inhale and allow your belly to expand, then exhale and contract your abdominal muscles. Simultaneously, pull your right knee towards your chest, and use your hands to draw it inward, reaching your nose to your right knee. Brace your core by contracting your abdomen muscles, as if someone were about to punch you in the tummy (B). Pause at the top for two seconds, then release back to starting position. That’s one rep; complete 10. Switch and complete 10 on the other leg.

Twisted Circles: Lie on your back with knees bent, feet on the ground. Allow both knees to drop over to your right, so that your torso is in a slight twist with feet on top of each other. Reach your right arm out to your right and your left arm overhead (A). From there, circle your left arm counter clockwise, until you’ve made a complete circle around your body. Breathe deeply and relax the muscles of your pelvis and lower back (B). Complete 10 full circles in this direction. Rotate your knees to the other side. Reach your right arm over your head, and your left arm out to the side. Circle your right arm clockwise, making 10 full circles around your body.

Hip Flexor Stretch: From a kneeling position, bring your left foot forward into a lunge so that both knees form a 90-degree angle. Point your right foot, and reach your right arm overhead. Inhale. Exhale and extend your arm higher, tucking your pelvis under until you feel a gentle stretch in the front of your right hip (A). Hold for 10 full breaths. Slowly release and switch sides.

Quad Stretch: Lie on your right side, with your right leg slightly bent on the ground, and your right arm extended overhead. Rest your head on your right arm. Gently pull your left heel up, as if to kick yourself in the butt, and grab hold of your left foot (A). Relax your left leg, so that your left knee is above your right knee. Squeeze your butt and hold this position. Take 10 long, deep breaths. Release gently and switch sides.

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