{"id":23561,"date":"2025-09-23T09:11:02","date_gmt":"2025-09-23T02:11:02","guid":{"rendered":"https:\/\/walking-vietnam.net\/?post_type=rensai&p=23561"},"modified":"2025-11-29T14:44:52","modified_gmt":"2025-11-29T07:44:52","slug":"lower-back-pain-relief-in-just-3-minutes-easy-lower-back-exercises-you-can-do-while-sitting","status":"publish","type":"rensai","link":"https:\/\/walking-vietnam.net\/en\/rensai\/a-physiotherapists-message-vietnam-health-column\/lower-back-pain-relief-in-just-3-minutes-easy-lower-back-exercises-you-can-do-while-sitting\/","title":{"rendered":"Change in 3 minutes with this lower back pain guide! Easy lower back exercises that can be done sitting down"},"content":{"rendered":"
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Change in 3 minutes with this lower back pain guide! Easy lower back exercises that can be done sitting down<\/h3>\n\n\n\n

Sitting in an upright position for long periods of time not only causes back pain but also negatively affects blood flow and metabolism.
According to research, it has been reported that changes occur in blood flow and muscle and connective tissue when a person sits for 1 to 3 hours. Focusing on the lower back, it has been shown that continuing the same position for 2 to 4.5 hours significantly increases the burden on the lower back.
Therefore, it is ideal to get up every 60 minutes. Although it would be most effective to walk for a few minutes or do light exercise, it is a reality that it is difficult to practice during travel by plane or bus or during work.<\/p>\n\n\n\n

So this time,It can be done even while sitting.<\/span>Here are four simple exercises.<\/p>\n\n\n\n

\u2460 Pelvic Anterior-Posterior Rotation Exercise<\/a>
\u2461 Gymnastics that tilts the pelvis to the left and right<\/a>
\u2462 Exercise to draw a circle with your buttocks<\/a>
\u2463 Stretching the buttocks<\/a><\/p>\n\n\n\n

These restore the mobility of the lumbar spine and flexibility in the hips, and they also promote blood flow. Most importantly,Avoid moving at all<\/span>That's right. With a little effort, your body can change. Start with something simple\u2014practice simple exercises\u2014and let's work together to create a healthy body.<\/p>\n\n\n\n

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Point<\/span><\/h3>\n\n\n\n
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Information<\/span><\/h3>\n\n\n\n
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YAMATO Rehabilitation Center
Yamatori Rehabilitation Center<\/span><\/strong>

Physical Therapist: Nobuaki Kitagawa<\/span><\/strong>

After working in Vietnam as a JICA (Japan International Cooperation Agency) overseas cooperation team from 2016 to 2018, they opened a rehabilitation facility in Hanoi in 2025.
In addition to treating pain such as lower back pain and shoulder pain, it also provides rehabilitation for post-fracture and tendon injury surgery and stroke.<\/p>\n<\/div>\n<\/div>\n\n\n\n

Address Home City 2F, 177 Trung Kinh, Yen Hoa, Hanoi
Phone number: 096-902-0032 (Japanese available)
Consultation hours: Mon-Sat 9:00-21:00, Sun 10:30-21:00
Websitehttps:\/\/vietnhat-rehab.com<\/a>
Instagram yamato_pt_vn<\/a><\/p>\n\n\n\n