Warming Up for Work

Just as an athlete prepares before playing a sport, you too should prepare before work to help prevent back injuries and make your muscles more flexible. It doesn’t take much time to improve the strength and flexibility of your back. In just 10 minutes a day, you can perform a few exercises, which can prevent a lifetime of low back pain.

Partial Sit-up
This exercise strengthens your stomach muscles:
- Lie on your back with both knees bent and your feet flat on the floor.
- Slowly raise your head and shoulders off the floor, keeping your hands across your chest.
- Work up to 30 repetitions.

Bridges
This exercise strengthens your lower back:
- Lie on your back with both knees bent and your feet flat on the floor.
- With arms lying at your sides, tighten stomach muscles, squeeze buttocks, and slowly raise your hips into the air. Hold for 5 seconds and then slowly bring the buttocks back to the floor.
- Repeat 20 times.

Wall Slide
This strengthens your back and leg muscles:
- Stand with your back against a wall and your feet slightly apart.
- Slide into a half-sit. Hold as long as you can and slowly slide back up.
- Repeat 5 times.

Aerobic exercise also stretches and strengthens the muscles that support your low back, which combined with healthy eating can also help you maintain your ideal weight. If you’re overweight, the extra pounds add to the strain on your low back. Aerobic exercise, like walking, can help you lose weight.

Finally, proper rest is essential. The best position for resting the back muscles is lying on your back on your living room floor with a pillow under your knees and a rolled up towel under your neck. You can also lie on your side in the fetal position, bend the knees to reduce strain on the lower back and put a pillow between your knees, and under your head and neck to keep them level.

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