Are you experiencing body pain while sitting for extended periods? Does working from home cause frequent backaches? You’re in the right place!
Hi, I’m Dr. Lisha George, a physiotherapist at Sahyadri Hospital, Momstory, Hadapsar Annex. Let’s explore some simple exercises you can do while sitting to alleviate pain and improve posture.
1. Back Stretch with a Wall (Y-Stretch)
The Y-Stretch helps relieve tension in your back and provides support to your core.
Steps:
- Stand straight with your back against a wall.
- Raise your hands to form a ‘Y’ shape.
- Slowly relax your body, letting it stretch downward.
- Maintain this position for 10 seconds, focusing on your lower back and abdomen.
- Slowly return to the starting position and repeat the exercise 8–10 times.
Benefits:
- Enhances back flexibility.
- Supports the core and relieves stiffness caused by prolonged sitting.
2. Thoracic Spine Stretch
This stretch targets the middle back and promotes spinal mobility.
Steps:
- Stand upright.
- Raise one arm above your head and hold the opposite side of your torso with the other hand.
- Slowly twist your body to one side and hold for 10 seconds.
- Return to the center and repeat on the other side.
- Perform 8–10 repetitions on each side.
Benefits:
- Reduces stiffness in the thoracic spine.
- Improves posture and flexibility.
3. Twisting Stretch with Wall Support
For a deeper stretch in the thoracic spine, try this twisting exercise.
Steps:
- Place one hand on the wall and the other hand above your head.
- Twist your torso toward the wall, holding the stretch for 10 seconds.
- Return to the starting position and switch sides.
- Repeat 8–10 times for each side.
Benefits:
- Eases tension in the upper back.
- Improves spinal alignment.
4. Calf Stretch
Long hours of sitting can lead to tight calves. This stretch keeps your lower body active.
Steps:
- Stand at arm’s length from the wall and place both hands on it for support.
- Step one leg back while keeping the heel flat and the other leg slightly bent.
- Lean forward, ensuring the back leg remains straight.
- Hold for 10 seconds, then switch legs.
- Repeat 8–10 times for each leg.
Benefits:
- Relieves calf tightness.
- Improves blood circulation in the lower body.
Key Tips for Better Results
- Take short breaks every hour to move around.
- Practice these exercises regularly to reduce discomfort.
- Avoid overexerting yourself or performing these stretches incorrectly.
For personalized guidance, feel free to contact us at the number below. These exercises are designed to keep you pain-free and productive during your work-from-home routine.
Contact Sahyadri Hospital, Momstory, Hadapsar Annex for expert physiotherapy support.