Generally, back pain can be caused by a variety of factors, including poor posture, muscle imbalances, and lack of core strength. A seated workout that focuses on building core strength can be an effective way to alleviate back pain.
It’s important to note that everyone’s body is different, and what works for one person may not work for another.
It’s always best to consult with a healthcare professional or physical therapist before beginning any new workout routine. They can help you determine the cause of your back pain and can recommend exercises that are safe and effective for you.
Here is a 10-minute seated spinal workout to help with your back pain:
1. Seated spinal twists
Sit tall in your chair with your feet flat on the floor. Place your left hand on the back of the chair and twist your torso to the right, using your right hand to hold onto the chair for balance. Hold for 5 seconds and repeat on the other side. Repeat the twist ten times on each side.
2. Shoulder blade squeezes
Sit with your back straight and your feet flat on the floor. Squeeze your shoulder blades together and hold for 5 seconds. Release and repeat ten times.
3. Seated hamstring stretches
Sit on the edge of your chair with your feet flat on the floor. Slowly lean forward, keeping your back straight, and reach for your toes. Hold for 15 seconds and release. Repeat three times.
4. Seated spinal extensions
Sit with your back straight and your feet flat on the floor. Slowly arch your back and reach your arms forward. Hold for 5 seconds and release. Repeat ten times.
5. Seated leg raises
Sit with your back straight and your feet flat on the floor. Raise one leg off the ground, keeping your knee straight. Hold for