– Hello, my name is Doctor David Kulla. I'm a chiropractor now since 1999. So today I'm going to
show you some great tips on how to avoid lower back pain if you sit all day at work, okay? So most of us are sitting all day, at least six to eight hours a day in front of a computer, so
two really easy stretches. Number one: you take your ankle, you put it up on your
knee into the figure four. You take that same leg that you bent, you take that arm, place
it across your knee and lean forward slightly and
push down on your right knee with your right elbow and forearm. And you should feel it in your right hip. Okay, and you're just going to stretch and hold that for a minute or two. You may find that one side
is tighter than the other, and in my case my left side's
usually a little bit tighter, so you can spend an extra
minute or two on that stretch.
Next stretch: when you sit all day, you're contracting your
quads and you're contracting your hip flexors, so you
really want to stretch them, a lot of people miss those
and they end up stretching like this and stretching their hamstrings, which is good but this
is a better stretch. You're going to grab your
ankle just where your shin and your ankle meet, grab onto the chair, the back of the chair,
and just hold that stretch with the knee pointed straight down and your posture upright,
hold that for a minute or two, or as long as you feel
you need to stretch it.
And then you'll grab the
other leg and switch. Okay, that's two simple stretches that takes just a few minutes and it'll alleviate a lot of back pain. If you continue to have
back pain after two weeks of doing those stretches,
make sure you consult the professional advice of a chiropractor. Thanks and have a great day..
