{"id":45,"date":"2020-09-24T14:43:11","date_gmt":"2020-09-24T14:43:11","guid":{"rendered":"https:\/\/www.valleysportsphysicians.com\/blog\/?p=45"},"modified":"2020-11-09T15:26:54","modified_gmt":"2020-11-09T15:26:54","slug":"back-pain-during-quarantine-try-these-3-stretches-for-relief","status":"publish","type":"post","link":"https:\/\/www.valleysportsphysicians.com\/blog\/2020\/09\/24\/back-pain-during-quarantine-try-these-3-stretches-for-relief\/","title":{"rendered":"Back Pain During Quarantine? Try These 3 Stretches for Relief"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"alignleft size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2020\/11\/AdobeStock_332540746__1604932519_69326-300x200.jpg\" alt=\"woman stretch back while sitting at desk \" class=\"wp-image-46\" srcset=\"https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2020\/11\/AdobeStock_332540746__1604932519_69326-300x200.jpg 300w, https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2020\/11\/AdobeStock_332540746__1604932519_69326-768x512.jpg 768w, https:\/\/www.valleysportsphysicians.com\/blog\/wp-content\/uploads\/2020\/11\/AdobeStock_332540746__1604932519_69326.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div>\n\n\n\n<p>Back pain was one of the most common muscle-related issues in the U.S. even before people were asked to stay at home due to COVID-19. But now, it\u2019s even more prominent because the population is spending more time sitting at their computers each day, whether they are working, video calling friends and family, talking to their child\u2019s teachers, or organizing grocery delivery. &nbsp;If you find yourself constantly dealing with back pain, you are far from alone, but these quick and easy stretches can help relieve the tension so you can keep focusing on what matters.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Posture Check<\/h2>\n\n\n\n<p>This \u201cstretch\u201d is designed to make sure you are sitting in a way that does <em>not <\/em>place excess stress and strain on your lower back. Often, people slouch, and this causes their head to hang in front of their shoulders. As a result, the muscles of the neck and back have to engage to support the offset weight, and people often naturally lean back to accommodate this. As a result, they \u201chammock\u201d into their lower back, causing it to overwork and develop pain.<\/p>\n\n\n\n<p>Throughout the day, check to make sure that your ears, shoulders, and hips are lined up vertically. This means your head is being supported by your skeleton, not your back and neck muscles, which allows them to remain soft and supple. Set an alarm on your phone so you check your posture at least once an hour. After a while, it will become a habit, and your back muscles should naturally ease up.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Knee-to-Chest<\/h2>\n\n\n\n<p>For a more active stretch that engages your lower back, start by laying on the floor. Gently bring one knee up to your chest and hold it there with your arms. Make sure your head doesn\u2019t come up to \u201cmeet\u201d your knee. Hold it for about 5 seconds, and then do the same with the opposite leg. This elongates the back muscles, which should gradually help them relax. Hold each stretch for about 10 seconds and repeat 2-3 times for each leg. You can do this entire sequence twice a day.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bridges<\/h2>\n\n\n\n<p>Back pain is often a result of the adjacent muscles in the hips and buttocks becoming weak, which forces the muscles in the lower back to do more work to support us. So, strengthening the hips and buttocks can help stop back pain in the long run by helping them not overexert themselves.<\/p>\n\n\n\n<p>To perform a bridge, lay flat on the floor facing up. With your feet also being flat, press your buttocks straight into the air. Hold it for a few seconds, and then gently lower back down. Repeat this sequence 15 times, rest, and then do it all again. This stretches the back muscles while also engaging the ones near it, which will gradually build them up.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Remember to Move!<\/h2>\n\n\n\n<p>In this time where we\u2019re spending more hours at the computer than ever, it\u2019s important that you regularly move! Simply getting up and walking for about a minute each hour can go a long way in preventing your back from becoming stiff and painful. And, if stretching and moving don\u2019t seem to help, don\u2019t be shy about contacting a doctor for professional care. Doctors\u2019 offices are actually some of the cleanest places you can visit thanks to their extensive health and safety protocols.<\/p>\n\n\n\n<p>These stretches only take minutes a day, but they can literally save you from hours of pain down the line. They\u2019ll also ensure that when it\u2019s time to leave your home, you can do so comfortably and won\u2019t have to stress about your back.<\/p>\n\n\n\n<p>&nbsp;<strong><u>About the Author<\/u><\/strong><\/p>\n\n\n\n<p><em><a href=\"https:\/\/www.valleysportsphysicians.com\/paul-tortland-do-faoasm.html\">Dr. Paul Tortland<\/a> is board-certified in both sports and regenerative medicine, and he has decades of experience treating patients for a wide variety of musculoskeletal problems. If you are one of the millions of Americans dealing with back pain right now, he can help you figure out why and provide non-invasive, surgery-free treatments to make your problem disappear and stay gone. To learn more about your options and get the help you need, schedule a consultation with Dr. Tortland today by clicking <a href=\"https:\/\/www.valleysportsphysicians.com\/request-an-appointment.html\">here<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Back pain was one of the most common muscle-related issues in the U.S. even before people were asked to stay at home due to COVID-19. But now, it\u2019s even more prominent because the population is spending more time sitting at their computers each day, whether they are working, video calling friends and family, talking to [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Back Pain During Quarantine? 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