3 Useful Stretches to Relieve Back & Leg Pain at Work
Here at The Brisbane Spine Clinic, we see clients from all different types of work places. Today we are going to share 3 quick, simple and useful stretches to relieve your back and leg pain when you have been standing on your feet all day!
1. Calf Stretch
- Stand facing close to a wall, with the stretching leg forward.
- Bend up the ankle and rest your toes and ball of foot on the wall as shown
- Place your hands on the wall for balance and push your body forward with your back leg.
- Hold the stretch for 30 seconds, do not bounce the stretch. Do not overstretch, this stretch is most effective when a light pulling sensation is achieved in the calf muscle of the forward leg.
Why we love it:
- It provides the most amount of stretch compared to other variations
- Convenient – You can do it next to a wall, or even on the corners of a kitchen bench in the staff room.
What to look out for:
- If this stretch causes you any heel pain or foot cramp, please stop and consult with our experts here at The Brisbane Spine Clinic. We will modify and prescribe a more suitable stretch for you.
2. Hamstring Stretch
- Put your stretching leg about one step forward
- Keep your low back extended and straight. DO NOT SLOUCH
- Lean your body forward whilst maintaining the extended low back curve.
- Hold the stretch for 30seconds and do not bounce your stretch
Why we love it:
- This stretch is quick and simple to do
- Safe – by keeping your low back extended, you protect your lumbar spine soft tissue and sciatic nerve which is not the case with the conventional bend forward and touch the ground version
What to look out for:
If this stretch is causing pins and needles or loss of sensation in your leg and foot please stop immediately. If this stretch is causing you any hip or groin pain, please stop immediately. Consult our musculoskeletal consultant at The Brisbane Spine Clinic for a more suitable, safe and effective stretch for your hamstring.
3. Low Back Stretch
- Stand in front of a chair/bench or desk
- But both hands on the chair and lean your body forward as shown
- Keep your knees slightly bend
- Extend your chest down towards the floor
- Hold the stretch for 30 seconds and do not bounce your stretch
Why we love it:
- Good stretch for mid back as well as low back
- Safe and convenient to do at your work place
What to look out for:
- Dizziness during stretch
- Increase in low back discomfort
- Shoulder pain with this position
Please stop if you are experiencing the above symptoms and consult with one of our experts at the Brisbane Spine Clinic.
Images courtesy of;
http://www.prehabexercises.com/
www.workoutlabs.com
www.womenfitness.net
https://www.spineuniverse.com/
