We are all familiar with the fact the sitting isn’t exactly the healthiest thing to do. However, a large number of jobs require that people sit down for an extended period of time.
With that being said, we all still need to earn our salary, so despite the unhealthy way of doing so, we need to keep it up.
How Sitting All Day Long Affects Our Overall Health
Sitting all day can interfere with our general well-being. For instance, it can severely impact your abilities to exercise, run or play sports. All of this has negative effects on our health, and we don’t really need to put up with back pain and stiffness.
Luckily, there are but a few simple exercises that you can do on regular basis to help you recover from the pain caused by a lifetime of sitting.
In order to repair knee & lower back pain, feel comfortable and retrieve the full array of motions, follow these stretches and exercises below.
5 Remarkable Exercises to Avert Back Pain and Stay Limber
1. Barbell Glute Bridge
Bend your knees and put your feet on the ground while laying down. Next, form a straight line simply by lifting up your hips and your butt at the same time. Then, lower your body back down.
That’s 1 rep, and you should aim to do at least 3 sets of 10 reps. If that feels too easy, you can add some weights to your thighs and hold on to them while exercising.
This exercise is simply fantastic for your glutes, hips, and abs!!
2. Couch Stretch
A very convenient exercise to perform while watching your favorite TV show. It may be hard to achieve at first, but it will pay off at the end. Bend one knee so that the leg you put on the couch touches the back, and place the other leg on the floor.
After that, you need to stand tall by flexing your butt and abs and slowly lifting your torso up. Maintain this position for 5 minutes before switching legs.
To make it even harder, try lifting your torso up to a neutral position only this time, put the leg that’s on the ground up on the couch seat. It will be very hard at first, but this exercise has the potential to undo a lifetime of sitting.
3. Grok Squat
Think of the position of a baseball catcher. Get into a squat position with your back straight, feet on the floor and your but as low as possible.
You should feel the stretching in your groin, legs, and back. Sounds easy? Let’s move forward.
4. Leg Swings
A fantastic, dynamic warm-up stretch. It loosens up the glutes, hips, and hamstrings. Start off with forward leg swings. But first, find something to hold on to for balance.
Swing one leg forward and backward as far back and as high up as it comfortably goes. Perform 20 swings and switch to the other leg. Side-to-side swings are up next. Again, maintain your balance by holding on to something.
Swing out one leg to the side as high as it goes and towards the standing leg, again as far as it will go. Do 20 swings before switching legs. Repeat this process if necessary.
5. Fire Hydrants
Fair Warning: Doing this exercise will make you look goofy and feel a bit ridiculous because you’re basically going to imitate a dog peeing on a fire hydrant. For real.
To start the exercise, get on the floor on all fours with palms flat. Your arms should be apart close to the width of your shoulders, and your knees close to hip width.
Maintain a neutral, straight spine while bending one knee and lifting the same leg up sideways, as high as you can. One rep counts when you lower it down.
You should feel your butt and hips working. And to push the game a bit further, extend the leg that’s in the air straight back and hold it there as long as u can. This enables the activation of your glute.
However, walking around is by far the best prevention you can do, but it’s not always possible due to many different reasons.
If you or your loved ones have a job that requires sitting for hours, try some (or all) of the exercises above at least for several times in a week, and let us know how they feel in the comment section!