The Ultimate Side Stretch for Lower-Back Pain Relief from Sitting at the Office Desk All-Day in Burnaby

Try this side stretch to reduce compressive load, lengthen the spine, and relieve back stiffness.

The emphasis on stretching the hamstrings to relieve lower-back pain has been overemphasized.  Doing only this misses part of the solution. What is missing is attention to the back muscles, such as the latissumus dorsi, which connect into the glutes on the opposite side through the fascia in the lower spine, as well as the quadratus luborum (on the sides).

 Sitting for long periods of time places considerable compressive and sheer forces on the body, especially when we are leaning forward. 

Ultimate Side Line Stretch to Reduce Back Stiffness and Sit Taller

You can do this one at home or in a quiet space in the office after sitting at your desk for long periods, or after exercising at the gym.

There are many stretches; however, this one keeps the spine in a fairly neutral position, which is important for most back pain conditions.

1. Lay down on your back with both legs straight. Both arms close to your sides.
2. Bend your right knee and place your right foot on the outside of your left knee.
3. Glide your left leg along the floor/bed while reaching away from your hips. Your aim is to get your leg over on the right side, positioning as a half-moon. Feel this stretch between your ribs and hips on the left side.
4. Increase the stretch by reaching your left arm toward your left ear toward the right. This will increase the stretch down the left side. Add traction by lightly pulling on your left arm using your right arm.
5. Repeat on both sides until you feel loose and even.
6. Keep the stretch sensation to a level that you can breathe comfortably. Hold the stretch for 30s to 120s, or until you feel your body "let go,"

Pay attention to which side feels tight. In future stretching sessions, stretch the tighter side twice and the looser side once. Always keep in mind the 2:1 ratio, e.g. you can stretch 4:2 if you like. When you stand up, you will feel a little taller, lighter and have more energy.