Lower neck and back pain is among the leading reasons for impairment worldwide. People with physically requiring tasks or who have bad health are amongst the typically affected, however those who sit for extended periods the majority of the day are likewise at high threat.
I’ve experienced this direct. In my early-30 s, I hurt my lower back while I was getting up from a chair. I at first presumed it would simply be a small injury, however even weeks after, I still experienced flare-ups that made any sort of exercise hard.
Luckily, as an orthopedic cosmetic surgeon and sports medication physician today, I’ve discovered a strategy that has actually assisted me keep lower neck and back pain at bay: the straight-leg hamstring stretch.
The secret is to do this stretch very first thing in the early morning– prior to life obstructs or prior to I get broken by an exercise.
How to do the straight-leg hamstring stretch
Lumbar spinal column and hamstring extending can relieve and prevent lower back pain, so it’s the kind of practice that can help ease any flare-ups. Now, every morning, I do a straight-leg hamstring stretch with a slight modification.Â
Here’s how to do it:
1. Place your right foot about 18 inches in front of the other. Keep your toes and feet pointing forwards and distanced at a comfortable width.
2. Lean forward at the hips and reach your arms out in front of you. Make sure you don’t round your lower back.
3. Hold for about 20 to 30 seconds.
 4. For the second part of this stretch, push your hips forward as you extend backwards, arching the lower back and keeping your hands at your sides.
5. Hold that position, stretching the hip flexor of the trailing leg, for 20 to 30 seconds.
6. Repeat both parts of the stretch on the other side with your left leg in front.
Emily Scott, a physical therapist, recommends this stretch for people with sitting jobs. “Technology has made us very sedentary,” she says. “Sitting makes up most of our days now, and our hip flexors are taking most of the toll.”
So get ahead of the pain: Do the straight-leg hamstring stretch before you even sit down at your desk.
The secret to a healthy, pain-free back: Stay physically active
While stretching can help fill the gaps of a fitness routine, it’s important to stay physically active if you want to avoid lower back pain.
To encourage movement during the workday, climb the stairs instead of taking the elevator, walk across the office to talk to your colleagues instead of emailing or direct messaging them.
One thing I enjoy doing is having standing meetings instead of sitting around a conference table. If you work from home, consider taking breaks outside or invest in a standing desk.
Dr. David Geier is a double-board certified orthopedic surgeon, sports medicine specialist, and bone and joint health expert at Better Life Carolinas. He helps athletes and active people feel and perform their best regardless of age, injuries, or medical conditions. Follow him on Twitter @drdavidgeier
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