Experiencing Back Pain While Working From Home? Try These 3 Simple Stretches To Keep You Going

Back pain exercises: Simple stretches can help you reduce back pain due to prolonged sitting, poor posture and other factors. Rujuta Diwekar shares three movements you can try at home.

Since the onset of the coronavirus last year, people across the world have had to transform the way they work. Work-from-home became the new normal. However, many didn’t have a proper home office set up and had to resort to working from our beds, tables, or couches. Though this ad hoc setup seemed to be the best solution then, over time it had led to a rise in the incidence of neck, back, and even knee pain, with lasting effects on spinal health. So, now, it’s become all the more important to take steps and work your way around what is available.

Back pain exercises: Try these stretches

Celebrity nutritionist Rujuta Diwekar shared three simple stretches on Instagram, which, she says, can be inculcated in your daily routine. In a video, she is seen performing these stretches that can help prevent back pain. “Three easy stretches you can do on the bed. Either in the morning or just before sleeping. Helps with lower back pain, knee pain, and varicose veins,” Rujuta wrote in the caption.

1. Knee to chest

This is a simple stretch that can reduce back pain. Diwekar suggests that you should hold it for 5 seconds with each leg. Also, perform with both the legs together at the same time and again hold for 5 seconds.

2. Spinal twist

The second stretch is more like seated spinal twist. In the posture, move you lower body to the left and keep the upper body straight on the floor. Similarly, repeat on the other side.

3. For the third stretch, you need to place your left foot on the right knee. You should hold this pose for 5 second with each leg.

Watch the demonstration here-

So, make sure you follow these simple tips to prevent pain. The best part is, don’t require any expensive equipment. You can perform these at any time of the day but Diwekar suggests that for maximum results perform these stretches as first thing in the morning or last thing of the day.