See five lower back stretches that will help you alleviate pain from working in uncomfortable positions in no time.

If you are a remote worker, chances are that you have folded yourself into different positions to get work done. Holding some poses for long could result in several hazards including the infamous lower back pain.

So, if you have found yourself suffering from uncomfortable pain in your back, here are some simple stretches to try out every day.

1. Child’s pose back stretches

This is a good exercise for your gluteus maximus, thigh muscles, and spinal extensors. It will relieve you of pain along the spine, neck and shoulders. You can do this pose one minute at a time and several times during a stretch session.

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2. Knee-to-chest

This stretch will help you relieve hip, thigh, and glutes tension. After doing this for about 45 seconds, you should feel your body start to relax a little.

3. Piriformis or buttocks stretch

This stretch improves the feeling in your piriformis muscles, which is found in your buttocks. It is especially helpful if you spend most of your working hours seating, and relieves lower back to buttocks pain.

4. Seated spinal twist

Do this streatch to improve mobility in your spine and relax your abdominals, shoulders, and neck. You should do this for about a minute.

5. Pelvic tilt

With this stretch, you can strengthen your abdominal muscles while relieving back pain and tightness. It also helps your hamstrings feel better.

If you work remotely, you can set aside 15 to 20 minutes of your day to do these stretches and repeat them one after the other. Be CAREFUL though, not to over do it. Also, listen to your body and if you feel too much discomfort while doing them, you may need to consult a doctor first. It is not advisable to push through the pain as you may have a more serious health issue than you have guessed.

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