Q: I work at a computer all day and by the time I come home from work, my back is killing me! Are there any exercises I can do so my back doesn't hurt so much?
A: Get up & take mini walk breaks so your back doesn't sit in one position all day. Reach down; touch your toes, as you are sitting in your chair twist your body to one side, pushing your elbow into your knee for a full twist if needed. Tight hamstrings are the most common cause of back pain. lie on your back ,one leg on the ground, the other straight at 90, use a towel, to guide your leg back towards your head, then guide your leg towards the midline, then towards the outside of your body. The hamstring is made of 3 muscles so by using the 3 positions, we are stretching all of them. Hold each position 20 seconds. my favorite stretch for the back is lie flat on your back, bend 1 knee & gently guide it across your body with the opposite hand while taking deep in hales. This is a great stretch. You can also lay flat on your back, hold both knees into the chest. I like to hold each stretch for 20 seconds each side for a set of 2.
