How to exercise when you have back pain from sitting for a long time

For white-collar workers and students, since their main task every day is to sit in their seats to work and study, sitting for a long time can easily cause damage to their waist and cause back pain. When a person experiences back pain due to sitting for a long time, he must exercise in time to relieve the pain, because long-term back pain may lead to lumbar disease. So what are some exercises to relieve back pain caused by prolonged sitting?

Exercise method 1: Jumping rope with bare hands. For this type of exercise, you need to pay attention to the coordination of hand and foot movements. This simple movement can activate qi and blood, speed up blood circulation, and improve fatigue. If you persist for about a minute each time and keep exercising, your lower back pain can be improved.

Exercise method 2: Marching on the spot. This movement is to swing the upper limbs and straighten the lower limbs. At the same time, pay attention to tightening the toes and try to keep them in a straight line with the lower limbs. At the same time, when marching, try to kick higher, just like marching during training.

Exercise method three: Twisting the waist: For office white-collar workers who sit for a long time, this is a simple and convenient method. The preparation posture before twisting the waist is as follows: thumb in front, the other four fingers behind, then twist the hips to the right or left, and then you can rotate clockwise or counterclockwise. When rotating, pay attention to slow and forceful to relieve waist pain and discomfort.

Exercise method 4: Patting the shoulders: This small movement can be combined with waist rotation. First, you can pat your left shoulder with your right palm, then turn your waist to the left, and pat the lumbar sacral area with the back of your other hand, and vice versa. Because there is a shoulder well point on the shoulder, patting this point can help unblock the breath and promote blood circulation.

How to exercise when you have lower back pain caused by sitting for a long time? The above are four simple exercise methods. For office workers who suffer from lower back pain due to sitting for a long time, you may as well do the above four small movements more often to relieve the lower back discomfort. Of course, you should also pay attention to other outdoor exercises. The most important thing is to avoid sitting for a long time as much as possible. You can get up and walk around every hour or so. This can reduce lower back pain and prevent physical discomfort caused by sitting for a long time.