Back pain exercises for office workers

People who work require sitting or standing for long periods of time, it is easy to have back pain. Some simple exercises after waking up can help prevent illness.

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According to the physician Dinh Cong Bay, General Secretary of Ho Chi Minh City Pharmaceutical Society, to prevent back pain, in the morning when you wake up, you should practice some of the following postures:

1 . You lie on your back in bed (hard bed is best), your arms are wrapped around your knees, your body is bent like an arc, the lumbar spine is adjacent to the bed surface. From this position, how you roll to roll back and forth for your feet to touch the bed and then your head touches the bed. Doing so 10-15 times, you will find your heart beating better, feeling tired, drowsy almost disappearing.

2 . Next, you put your elbows down on the bed, your forearms stretching parallel to your body, keeping your head high, your back straight. The next movement is to shrink the toes towards the abdomen, then straighten the two toes, and the pain in the calf is fine. Doing this 10-20 times, will help blood circulation in the legs better, prevent cramps very effectively.

3 . After stretching your feet, rest to take a deep breath for about 10 seconds, then rotate your feet clockwise 20, counterclockwise 20 turns. This action makes your mind more alert, your pastern is stronger, prevented when going up and down stairs or curb if tripped will not sprain the ankle.

4 . Shrink 2 feet close to the abdomen and straighten out. Do 10-20 times.

5 . Then do the gesture like riding a bike, about 5-10 minutes.

6 . You get up and get out of bed, hands on a chair, pushing your ass 10-20 times, back and forth to 10-20 times to the left.

7. Two hands are intertwined, to face behind the nape, to the right and then to fold down, continue with the movement of the tangled left fold, each side 10-20 times.

8 . Perform a hand waving action as follows:

Stand up straight (or walk back and forth in the room), put your arms up high, fit your body 45-60 degrees, wave your hands behind your back, the higher the better, throw twice (inhale), continue to wave 2 times (exhale), breathing slowly, deeply, the better. However, the time of breathing is fast or slow, depending on the body condition of each person.

Handwashing for a few minutes will help blood circulation better. The circulatory, respiratory, digestive, excretory, and motor systems are all strengthened, helping you relieve stress, fatigue of both the mind and body.

Some simple exercise after waking up can help prevent back pain.(Photo: webmd)

In work and life, to prevent back pain, note the following:

- When you want to calf or lift a heavy object, sit down or bend your legs next to the object, keep your back straight, use the strength of your abdomen and legs to relieve pressure on your spine.

- Regular training of waist, back muscles and abdominal muscles. Exercise by walking to help your bones and back muscles be supple. Light exercise like tai chi, nourishment.

- Wear shoes that fit your feet and have a low base, have good strength, should not change shoes many times because it is difficult to get used to.

- Keep your posture straight.

- When working, choose the appropriate posture, when carrying it should wear a special type of belt to help protect the spine. If you have to sit for a long time, you should choose a firm seat with a lean back and a height of your body.

When standing to work, the objects should be on their elbows, avoiding the right posture to deflect.

- If you are overweight, you should actively reduce weight.

- Eat foods with high calcium content, reduce fat.

- In the workplace, should sit in a chair, straight back but ensure to maintain the physiological curve of the spine, not leaning against the back of the chair, only from the waist down, legs set straight against the floor, knees perpendicular.

If you work with a computer, the highest part of the screen must be placed at your eye. Do not sit in a place for too long, sometimes get up and relax by stretching or walking around.

- Eat adequate and balanced nutrients, drink enough water, average 1-2 liters a day, do not eat or drink a lot of stimulants or indigestion.