A backache is the most common problem found in almost all the age groups. Pain in the lower back is defined as mild or severe pain or discomfort at the lower back.

Lower back is one of the world’s no. 1 complaining problem among working people. It attacks men and women equally. It starts with the mild pain and goes up to severe which increases day by day. It can be acute or chronic if lasts for three months.

If you found these symptoms in your body then it means you have lower backache problem

  • Dull aching pain
  • Burning Sensation
  • Weakness in feet or legs
  • Sharp pain

Lower backache differs from person to person. It can be mild or severe in which a person can’t even move. You may also have pain in legs, hips or bottom of your feet.

Lower backache can be overcome or controlled by small exercises which one can do even while sitting at the office desk which helps in strengthening the muscles and relieving the ache.

Stand up and down without using hand

If you stand up and down without using hand it could be a challenge but it will keep your body moving and keep you away from the body aches.

Substitute exercise for sitting while working

Sitting all day on a chair can be substituted with an exercise ball. It helps you in engaging all the muscles in the back, especially core muscle to stay balanced.

Release the whole back of the chair

Go Back and Forward with the help of the chair. Grab the arms of the chair and keep your back touched at the back of the chair and move your body back and forward. Repeat this exercise again and again and you can continue it for 5 min.

Stretch your knee to the chest

While sitting in the chair, raise one knee above to the chest. Use both the hand and pull your knee toward the chest until you feel stretched at the lower back and back of the hip. Hold the position for 10-15 seconds and repeat 3-5 time on each side.

Substitute walks for email

Instead of emailing your colleagues, just walk over and convey the message. The exercise is effortless and will help you keep in a shape if habitual.

Whether you are spending your day working sitting or standing but you definitely face the backache problems, Changing positions, taking breaks and walking in between the work is a great way to relieve strain but performing these exercises will improve the flexibility and reduce the risk of back pain.


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