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Sitting in a chair all day can increase the risk of back injuries. To prevent this, it is important to develop the habit of sitting straight. Slouching or sitting incorrectly can weaken your back. For those who work long hours while seated, it is beneficial to stand up and walk a short distance every hour. Taking a few minutes to walk leisurely and drinking water between tasks helps maintain the health of both body and mind. Following the tips below can help reduce back pain effectively.
- Correct Wrist and Shoulder Alignment: Place your wrists directly under your shoulders. Bend your knees so they are aligned under your hips.
- Stretch Forward: When gently placing your hips on your heels, extend your hands forward.
- Forehead on the Ground: Place your forehead on the ground and spread your hands wide.
- Deep Breathing: Stay in this position for 30 seconds to 1 minute, taking deep breaths.
- Proper Posture Alignment: Again, place your wrists directly under your shoulders and bend your knees under your hips.
- Back Arching Exercise: With your hands on the ground, slowly arch your back and lower your belly towards the ground. Look towards your head and feet.
- Wall Exercise: Stand straight in front of a wall and place your hands on the wall. Ensure your back is in an arched position.
- Shoulder and Back Relief: Push your hands against the wall until your elbows are bent at 90 degrees in a “W” position. This will help relieve pressure on your shoulders and back.
By incorporating these exercises and maintaining proper posture, you can effectively reduce the risk of back pain and promote overall physical well-being.