I know I'm not the only guy here with the occasional lower back issues from so much sitting. Yoga peeps, what do I do?

I'm pretty confident that there are quite a few folks here that do yoga or something similar. Just need to know a few stretches that may un-tweak my lower back. Please and thank you

๐Ÿค— Self-care
๐Ÿง  Advice
11
happyhunter
Politicker
6
spittin' sunshine
I have been a trainer, fitness instructor, and nutrition coach for 8 years so please listen up! ๐Ÿ˜Š

Lower back pain is typically from tight hips (and hips are usually very tight from sitting all day!). I'd attempt to explain some stretches to you here but Google will make it much easier since you can watch videos etc. *Google hip flexor stretches*

Low back pain can also be from having a weak core so getting back into the gym to strengthen your back, glutes, and abs/obliques would most likely help relieve your pain.

My favorite is placing one foot on a couch or chair, other leg kneeling in front, keeping that knee in line with ankle...keep core tight, kneel upright (no need to lean forward, have good posture), shoulders back and you will get a very deep hip stretch.ย 
Phillip_J_Fry
Opinionated
2
Director of Revenue
Listen to this man/woman. Hip stretches 3x per day resolved all my low back pain within a week or two.
happyhunter
Politicker
0
spittin' sunshine
Thanks @Phillip_J_Fryย ! I know things...sometimes ๐Ÿคฃ
RAA
Politicker
0
AE
@happyhunter any suggestions for tight shoulders/pecs? My shoulders are super tight from being at my desk all day
CuriousFox
WR Officer
3
๐ŸฆŠ
Ok I have horrible upper shoulder blade pain so I am here for this ๐Ÿ’ฏ
RedLightning
Politicker
2
Mid-Market AE
There are some easy home things your can do for pliability.ย 

Focus on your posture while sitting and make sure to get up every once in a while. Keep both feet on the ground while sitting - it's weird but it helps.

For an easy stretch, get on all 4's in a table top position.

fully extend your left arm and then right leg. Hold for a few seconds while looking forward and slowly bring them back.

Repeat with the other arm/leg. Do this a few times a day and it should help.
alecabral
Arsonist
1
Director - Digital Sales Transformation
CatCow and your back will be fine!
SaaSam
Politicker
0
Account Executive
Thanks all for the advice, I've got a bit of research to do to understand exactly what it is some of these things are but I'm sure my back will thank you.
GDO
Politicker
0
BDM
Most of the times this is cause by an imbalance in muscle strength or length. Stretch an build your core muscles.ย 
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