Work from home health tips: Try these stretches and prevent back pain

Working from home comes with its own set of pros and cons. However, sitting all day and working is not an easy task. Your body gets toiled and often results in back pain.

If not taken care of, there could be major back problems that should be avoided. How?

Here are a few stretches that will help you relieve back pain and give you a healthy spine as well. Let’s check them out, right away!

• Child’s Pose

How to:

1. Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs.
2. On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down.
3. Relax your shoulders toward the ground.
4. Rest in the pose for as long as needed.

• Seated Spinal Twist

How to:

1. Hook your left arm around your bent right knee.
2. Take a deep breath and exhale as you twist further to the right.
3. With each exhale, twist your body further.
4. Gently release from the pose and then repeat on the other side.

• Pelvic Tilt

How to:

1. Lie with your back on the floor in a neutral position with your legs bent and toes facing forward.
2. Pull your belly button in toward your spine, pushing your pelvis up toward the ceiling.
3. Tighten your glutes and hip muscles as you tilt your pelvis forward. Hold for 5 seconds.

• Cat-Cow Stretch

How to:

1. Begin on your hands and knees in a table pose, with a neutral spine. As you inhale and move into cow pose, lift your sit bones upward, press your chest forward, and allow your belly to sink.
2. Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
3. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.
4. Release your head toward the floor — just don’t force your chin to your chest. Most importantly, just relax.

• Knee-to-Chest Stretch

How to:

1. Lie on your back with your knees bent.
2. Bring one knee into your hands and gently let your arms pull your knee toward your chest.
3. Hold, then lower your bent leg.
4. Relax, then repeat with the other leg.

These stretches should be done slowly and once or twice a day. Do not perform if you face any sort of discomfort. Practicing these stretches will bring relief to your back and strengthen your spine to the core.