Ways To Get Rid Of Back Pain, Shoulder Pain And Neck Pain Without Leaving Your Chair

Added by Sasha on October 26, 2015.
Saved under Education, Food & Beverages, Health, News, Pregnancy & Childbirth, Science
Tags: pain

I have often been told that pain is just a part of life. Some days I find this to be true.

Pain relief specialist Dr. Nicolas Campos writes, “I have come to learn the enormous benefits of stretching for health. A regular stretching routine can not only relieve pain, but it can prevent pain from becoming cyclic.” When I read that stretching can help to relieve and prevent pain, I thought, “Of course it can, but who has the time?”

I can’t squeeze a yoga class into my schedule every day. And if my back hurts at work I can’t exactly sprawl out on the floor and start stretching. So when I saw these amazingly simple stretches that I could do from the comfort of my seat, I knew I’d be trying them right away.

While these stretches would never take the place of medical advice from a doctor, I will definitely be giving them a shot. Whether I’m at home, at work, or sitting on a park bench, I can do these extremely easy stretches to help relieve whatever part of my body is aching!

Special thanks to Maya Borenstein for these amazing images.

Make sure to scroll through until you find the area of your body where you are experiencing pain. And please SHARE if you find these amazingly simple seated stretches as helpful as I do.

Lower back pain is extremely common and can be completely debilitating. Luckily, this stretch is perfect for loosening up the muscle or relieving minor soreness. If you’re at home, sure there are plenty of stretches you could do on the floor, but this one is good for wherever you are!

-Sit forward in your chair.
-Bring one knee into your chest using your hands to grasp the back of your thigh.
-Pull the thigh gently towards your body.
-Hold this stretch for 30 seconds.
-Slowly release your leg back to the floor.
-Do the same thing with the other leg.
Tip: Try to keep your back as straight as possible with your other foot firmly on the floor.

Relieve Pain In Your SHOULDERS!

Shoulder soreness can be caused by a lot of different things. Whether you hold a lot of tension here or you tweaked the muscle while lifting something heavy, this easy stretch should help to loosen you up. You can do this shoulder stretch virtually anywhere, from the back seat of a car to an elevator!

-Take a very deep breath in while shrugging your shoulders up towards your ears.
-Hold this position for three seconds.
-Slowly exhale while you release your shoulders back to their starting position.
-Repeat this 10 times.
Tip: When lowering your shoulders back down, try to imagine your shoulder blades lowering towards the floor as well.

Relieve Pain In Your FEET!

Foot pain can be extremely common, especially if you are someone who spends a lot of time standing or walking all day. Perhaps nothing beats a good old fashioned foot massage, but finding someone to rub your feet may be easier said than done. Fortunately, this stretch is one that you can do seated or standing, wherever you may happen to be!

-Place one foot in front of the other.
With your back foot, tuck your foot under so the top portion of your toes is against the floor.
-Gently apply pressure until you feel the stretch running along the top of the foot.
-Hold this stretch for 30 seconds.
-Slowly release your foot back to the starting position.
-Swap foot positions and do the same thing with the other foot.
Tip: You may not always be able to take your shoes off, but if you can this stretch will be much more effective.

Relieve Pain In Your WRISTS!

Wrist pain can have many causes and is especially rampant among people who type or use a computer all day. Luckily, wherever you are, you can immediately do this simple stretch to give your wrists some much need love!

-Clench both of your hands into fists.
-Stretch your two fists out in front of you.
-Make circles in the air with your wrists.
-Circle both wrists 10 times to the right.
-Circle both wrists 10 times to the left.
Tip: Keep your forearms straight and try to face your knuckles as far to the ceiling and the floor as you can in order to increase the stretch.

Relieve Pain In Your CHEST MUSCLES!

Chest pain that is internal can be extremely serious and should always result in medical attention. However, if your chest muscles are feeling sore, this is an easy stretch you can do to loosen things up. You can do this stretch sitting in the comfort of your office chair or on your couch!

-Place your hands behind your head, keeping your elbows out like wings.
-Reach your elbows towards the back wall while squeezing your shoulder blades together.
-Hold this stretch for 30 seconds.
-Slowly return your elbows back to the starting position.
Tip: It is very important to breathe throughout the stretch, as holding your breath can actually increase tension!

Relieve Pain In Your HIPS!

Hip pain is extremely common and can make sitting and walking extremely painful. As with any pain, if your hip pain is chronic, you should definitely visit your doctor. But for some simple relief to your minor hip aches, this stretch is very easy to do with the aid of a chair!

-Sit forward at the very edge of your chair.
-Sitting up tall, rotate your torso slightly to your right.
-Take your left leg and extend it as far behind you as you are able.
-Keep your right leg bent in a right angle.
-Lift your chest, while pressing your left hip towards to floor.
-Hold for 30 seconds.
-Slowly release your left leg and return to the starting position.
-Repeat the same thing on the other side.
Tip: For whichever leg is extended behind you, try to keep the knee as straight as possible to increase the stretch.

Relieve Pain In Your GLUTES!

Glute pain can be a literal pain in the butt. This can be a result of lifting something heavy or sitting at work for long periods of time. Whatever the cause, this stretch is an easy one that you can do sitting in your chair!

-Sit forward in your chair.
-Bring your right ankle up onto your left knee.
-Keeping your back straight, lean forward until you feel the stretch in your glutes.
-Hold this stretch for 30 seconds.
-Slowly sit back up and release your leg back to the floor.
-Do the same thing with the other leg.
Tip: For an extra stretch, use your hand to apply very gentle pressure to the knee that is bent on top.

Relieve Pain In Your UPPER/MIDDLE BACK!

Upper and middle back soreness can be just as bad as lower back pain. The back muscles are so large and complex that they are sometimes the easiest to injure. Fortunately, this stretch is one that you can do almost anywhere you are by just hugging yourself!

-Give yourself a hug.
-Place your right hand on your left shoulder and your left hand on your right shoulder.
-Take deep breaths into your back.
-Hold this stretch for 30 seconds.
-Slowly release your arms back to your sides.
Tip: To increase the stretch slightly, slowly bend forward while you are in the hug position. Remember to keep breathing though!

Relieve Pain In Your KNEES!

Knee pain afflicts millions of Americans and often requires attention from a medical specialist. However, one way to avoid knee pain or to relieve minor knee soreness is this simple stretch that requires you to simply stand up!

-Sit forward in your chair with your back straight and your feet flat on the floor.
-Slowly bring yourself to standing, moving slowly and smoothly.
-Remain standing for five seconds.
-Slowly return to sitting, using very controlled movement.
-Repeat this exercise 10 times.
Tip: Make sure that regardless of where you are in the stretch, your knees don’t ever extend beyond your toes.

Relieve Pain In Your NECK!

Neck pain can definitely be…well, a pain in the neck. Luckily, the neck is one of the easiest parts of the body to stretch. If you have someone to massage your neck, start there. But if not, or if you are in between massages, this simple stretch will help to relieve the tightness in your neck, no matter where you are!

-Sit forward in your chair with a straight back and your feet flat on the floor.
-Tilt your head to one side, bringing the ear towards the shoulder until you feel a stretch.
-Hold this stretch for 30 seconds.
-Slowly release your head back to the middle.
-Do the same thing on the other side.
Tip: For an added stretch, use your hand to gently pull your head further into the stretch. Remember to always be gentle.

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