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Alleviate Lower-Back Pain from the Comfort of Your Desk

One of the leading causes for missing work around the world is lower back pain, according to the World Health Organization. When our backs feel like they’re shooting lightning bolts up our spine, it’s understandably hard to focus on the task at hand.

Recent systematic reviews into the problem have found that the most important thing you can do to combat your chronic back pain is to move your body, even if the pain makes you want to lie down on the couch. The medical researchers concluded that adding just 20 minutes of any kind of aerobic exercise could significantly alleviate pain. In fact, improving the flexibility in your lumbar spine and hamstrings could reduce back pain by 58%.

Although science recognizes time and again that our sedentary lifestyles are bad for us, many of us are still working jobs that necessitate sitting down for long periods at a time.

Here are simple stretches you can do to alleviate some of the tension stiffening your lower back without needing to get up from your desk:

Seated hip stretch

This is a stretch recommended by the University of California school system that can simultaneously stretch your hip, and lower and middle back. Put your left leg over your right leg. Then put your right elbow on the outside part of the thigh of your left leg. Hold this position for at least 15 seconds as you look over your left shoulder to deepen the stretch. Now switch sides and do the same stretch with the opposite leg.

Don’t worry about how far you’re able to stretch, it’s more important that you’re doing it at all. Your back muscles will thank you.

Hug yourself

If making yourself a stretchy pretzel seems too intimidating, this next back stretch keeps your feet on the ground. Yoga teacher Zotos Florio calls it the thoracic rotation stretch, but you can call it hugging yourself with purpose.

Sit in your chair with your feet flat on the ground. Sit up straight so that your spine is in a neutral position and your weight is evenly distributed in your hip bones. Then cross your hands over your chest so that each hand is holding an opposite shoulder. While you hold yourself, twist to the left and hold for three breaths. Return to the center and then twist to the right side and hold for another three breaths. Try doing this once an hour.

Touch your toes

Your tight hamstrings can affect the natural curve of your spine and may be the cause of your lower back pain. This is a stretch to loosen them up. While sitting on the edge of your chair, straighten your legs and try to reach your toes as you keep your back and spine straight. When you get as far as you can go, hold the position for 30 seconds before releasing.

Once you master these easy stretches, you can incorporate many other advanced stretches into your daily work routine.

Get moving!

SOURCE: https://www.theladders.com/career-advice/how-to-alleviate-your-lower-back-pain-from-the-comfort-of-your-desk


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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