This video goes over how to fix your low back pain from sitting at your desk.

Most people know that sitting at your desk can eventually cause low back pain. But, there's often no real solution for avoiding or improving low back pain.

This is because most people have to sit at their desk for their job and it's difficult to begin to implement plans to improve low back pain.

Low back pain from desk sitting can place a lot of force on the lumbar discs. And when flexed forward in the low back, the disc material (nucleus pulposus) can migrate to the rear of the spine.

Most of the time, this is no big deal. But, when it's for hours and hours each day. That may eventually irritate the low back.

Whenever I'm working with someone with low back pain from sitting at their desk I recommend implementing small doable changes first... Micro-breaks!

Micro-breaks are short 30-second (or-so) breaks that can be performed every 30 minutes throughout your work day to reset your low back pain from sitting.

When it comes to improve low back from sitting I orient all my suggested micro-breaks toward the functional changes that occur from sitting at your desk.

This includes a group of muscle imbalances referred to as Lower Crossed Syndrome. This is where the hip flexors and low back musculature become short and tight and the anterior core and hip extensors become weak and inhibited.

So, how to fix your low back pain from sitting at your desk includes performing the following micro-breaks:
Air Ladder: which resets the spine and moves it side to side and into extension
Side Glides: This resets the spine side to side

I also recommend implementing a combination of foam rolling, stretching and strengthening.
Foam Roll: low back, thoracic spine and the hips and glutes
Stretch: Hip flexors including the psoas and rectus femoris
Strengthen: Anterior core and hip extensors using the dead bug and glute bridge exercise.

For more tips and info:
https://drdustinhenry.com/

________________________________

00:00 Introduction
00:30 Anatomical Changes From Sitting
01:30 Micro-breaks
01:49 The Air Ladder
02:05 Side Glides
02:38 Functional Changes From Sitting
02:52 Lower Crossed Syndrome
03:42 Foam Rolling
04:50 Hip Flexor Stretching
05:22 Dead Bug Exercise
05:55 Glute Bridge Progression
06:28 Summary