5 Exercises to Undo the Spinal Damage Caused by Sitting

Long sitting hours are not good for your body and health, even doctors warn about this condition. Sitting for longer periods of time slows down the organism, and as a result of activity shortage in the muscles and bones, the body health can easily succumb to many diseases.

There are many issues which can occur due to sitting for hours such as numbness, tingling, chronic pain, and stiffness.

If your job requires long sitting hours then you need to introduce some activities which will engage your muscles thereby helping you to prevent the occurrence of the above mentioned health conditions.

Here are the 5 exercises which will help you to deal with back pain:

  1. Couch Stretch

This is a multi target exercise and if it is performed in the right way your body will gain multiple benefits.

Start with putting one leg on the floor and the other one on the couch, with your knee touching the back. Then, begin flexing your abs and buttocks and elevate your torso till you come to a standing position. Keep this posture for 5 minutes, and after that relax and change legs.

This exercise can be elevated to a higher level; you need to do the following practice: bring your foot on the ground up to the seat of the couch and then try to lift your torso to a neutral position again. You will find this hard in the beginning, but it is highly beneficial for you, correcting all that done damage from sitting for years.

  1. Fire Hydrants

This exercise images a dog peeing on a fire-hydrant, and when you come to think of it really makes a sense, just picture that position and you will have the idea about what we are talking.

Start on all fours and then begin raising your leg sideways till it becomes parallel with your bed height. Once you feel that the hips and buttocks are sufficiently tense, start lowering your leg slowly.  Now, change legs and perform three sets of ten, each.

  1. Glute Bridges

This exercise targets also your abs, hips and glutes.

Lie flat on your back with your feet placed on the ground. Begin elevating your buttocks and hips till they come to a parallel line. Then, slowly go back to the initial position. In order to feel relief you need to perform three sets of ten.

  1. Grok Squats

Do an advanced pose, by bringing your body in a squat position and keeping your feet on the ground. Keep buttocks low and back straight.

  1. Leg Swings

Your body needs stretch and balance, particularly the legs and the waist and groin area. Therefore, try to swing your leg back as high as possible. Next, change sides and perform 20 swings in total.

Try these five exercises, and get rid of that excruciating back pain and undo the spinal damage caused by long sitting hours.


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