Community//

4 Stretches to Help Relieve Back Pain When Working From Home

Millions of people are now suddenly working from home due to the restrictions placed on businesses during the coronavirus outbreak. Others have been working from home for years. However, the sudden change and increased time spent sitting at home can wreak havoc on your back and posture. These four stretches will help alleviate the muscular […]

The Thrive Global Community welcomes voices from many spheres on our open platform. We publish pieces as written by outside contributors with a wide range of opinions, which don’t necessarily reflect our own. Community stories are not commissioned by our editorial team and must meet our guidelines prior to being published.

Millions of people are now suddenly working from home due to the restrictions placed on businesses during the coronavirus outbreak. Others have been working from home for years. However, the sudden change and increased time spent sitting at home can wreak havoc on your back and posture. These four stretches will help alleviate the muscular pain so you can get back to work or simply enjoy more free time without suffering through preventable back pain.

Backward and Forward Bends

Place your hands on your hips and arch your body gently backwards and forwards until you feel tension but never pain. Hold each position for 5 or 10 seconds. Repeat this action at least 10 times and remember you can always hold a stretch longer if you feel you’re much tighter in one area. 

Quadriceps Stretch

Use a wall, counter, or stable chair for balance and stand on one leg. Bend your other knee gently and grasp your foot behind you while keeping your thighs and knees close together. Once there, pull your foot towards your bottom until you feel a stretch in your thigh. Hold for 10-15 seconds and repeat until you feel looser.

Hamstring Stretch

Your hamstrings stretch from your legs all the way to your lower back, so it can be extremely beneficial to keep them from getting too tight. Stand with your weight mostly on one leg or set one leg on a raised surface that is easy to reach with your range of motion. Keep your toes pointed to the sky and slowly lean forward while keeping your back straight. Hold for 15 seconds and repeat on both legs.

Calf Stretch

Stand in front of a wall and place your hands flat against it. Bend one knee slightly and place the other behind you while keeping all of your knees and toes pointed forwards. Lean into the wall while keeping your heels flat on the floor. Lean until you feel a stretch in your calf but no pain. Hold for 10 seconds and repeat on the other side. 

Share your comments below. Please read our commenting guidelines before posting. If you have a concern about a comment, report it here.

You might also like...

Community//

6 Chronic Back Pain Relief Exercises You Can Do Every Day

by Macey Bernstein
Community//

Neck and Shoulder Pain Stretching Routine

by Caroline Jordan
posture at work
Community//

Mind Your Posture: 8 workstation stretches to improve posture

by Joanne McDonagh

Sign up for the Thrive Global newsletter

Will be used in accordance with our privacy policy.

Thrive Global
People look for retreats for themselves, in the country, by the coast, or in the hills . . . There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind. . . . So constantly give yourself this retreat, and renew yourself.

- MARCUS AURELIUS

We use cookies on our site to give you the best experience possible. By continuing to browse the site, you agree to this use. For more information on how we use cookies, see our Privacy Policy.