1. Bring knees to chest
First of all, lie down comfortably on your back. Now bend one leg and slowly bring the knee towards the chest. Wait in this position for a few seconds and then straighten your legs. After this, do the same with the other leg. This stretch can help give a gentle stretch to the muscles around the waist and hips.
2. Stretch hamstrings
Lying on your back, slowly lift one leg up. Keep your legs as high as you can comfortably. Do not apply force to pull the leg.
This stretches the muscles in the back of the legs and can help reduce stiffness.
3. Figure-4 stretch
Lie down on your back. Now place the ankle of one leg over the knee of the other leg. After this, slowly pull the lower leg towards you. Wait for a few seconds and then repeat the same process by changing legs. This can help stretch the muscles around the hips and buttocks.
4. Cat-Cow Stretch
For this, get down on your hands and knees. First slowly round your waist upwards. Then lower your back slightly and lift your head slightly. Do this exercise slowly and do not put stress on the body. It can help in reducing waist stiffness.
5. Do light back stretching
Light back stretching can also be done to provide relief from back pain. During this, avoid jerking the body or bending the waist excessively. If any stretch increases pain, stop it immediately. Do every exercise according to the capacity of the body.
6. Leave your chair occasionally and walk around
Stretching alone is not enough to keep the waist healthy. If your work involves sitting for a long time, then get up from the chair every now and then and walk for a few minutes. Instead of sitting in one place for many hours continuously, moving your body every now and then can help in avoiding back stiffness.
Keep these things in mind while sitting in the office
- While sitting on a chair, keep your waist straight.
- Do not keep the laptop or computer screen too low.
- Do not sit in the same position for a long time.
- Get up and walk a bit every now and then.
- Do not put too much pressure on the body while stretching.
Sitting in the office for a long time may be your compulsion, but it is not necessary to remain sitting in the same position continuously. Getting up for a while between work, sitting in the right position and making light stretching a daily habit can help in taking care of the waist.
(Disclaimer): This information is for general health awareness. Consult a doctor or physiotherapist in case of severe or persistent back pain, numbness or weakness in the legs. Do any exercise as per your capacity.