9 stretches that will ease your pandemic body aches, from back pain to couch butt

• Body aches can come from lack of blood flow to the area or referred pain from another muscle.
• Getting up and walking around might help, but some specific stretches can target problem areas.
• Try a chair lunge to stretch your hip flexors, or Gloating Glutes to loosen up your butt muscles.
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From backaches to couch butt, your body might be feeling the effects of a year of mostly sedentary living.

It’s not surprising that people who started working from home during the pandemic may be dealing with some new aches and pains, Roger Frampton, a movement coach based in the UK, told Insider. We’re moving a lot less than we used to, and even the smallest movements count.

“It’s just that lack of movement – that little walk out the door, the rushing around the house, changing of clothes and stuff like that, which we don’t need to do as much these days,” Frampton said. “You could literally roll out of bed and, within minutes, you’ve got a coffee in your hand and you’re staring at a screen.”

Such a static lifestyle isn’t natural, Frampton said. Your body is built to move, and simply getting up and walking around the room might help bring some blood flow to your idle muscles. But for other aches, targeted stretching may be more effective

Here are some stretches to help with the most common pandemic aches and pains, from your neck to your glutes.

You can bring some blood flow to your lower back while sitting at your desk

Both Frampton and Vanessa Chu, co-founder of Stretch*d, said back pain is one of the most common complaints they've heard from clients during the pandemic.

Lower back pain can stem from lack of blood flow to the area, Chu said. Just like you might wake up feeling stiff because your body hasn't moved for hours, she said sitting in a desk chair all day can be "a total doozy for your body" - so getting up and walking around can help.

Chu also suggested some stretches you can do while sitting in a chair or on the edge of your bed. Start by sitting with your feet planted on the floor about hip distance apart.

For the Twist n Dipper, interlace your hands behind your head and twist your body from side to side. Once you feel warmed up, you can add a dip, leaning forward to bring your elbow outside the opposite knee and holding for a few seconds. Repeat 10 times on each side.

Starting from the same seated position, you can open your legs a bit wider and try the Forward Reacher. Tuck your chin toward your chest and fold forward, reaching your arms toward the ground for a few seconds. Repeat 10 times, or until you feel your back loosen up.

These movement-based stretches are also helpful for building flexibility, Chu said.

Once you've warmed up your lower back, try stretching out your hip flexors

Lower back aches may also stem from referred pain, meaning that it comes from tension in another part of the body. For instance, when you're seated all day, your hip flexor muscles may feel tight from holding that position.

Frampton suggested a chair lunge to open up the hips. Simply plant one foot on a chair, drop your lower knee towards the ground, and hold for a minute. You'll probably feel this one right away, so make sure you don't overdo it and strain your groin.

Another option is Stretch*d's Twisted Triangle, Chu said. While seated in a chair, cross one ankle over your other knee, and use your hand to gently push your top knee towards the ground until you feel the stretch (a few seconds will do). Again, 10 stretches per side should do the trick.

Stretching out your neck and shoulders may ease your stress

Sitting hunched over a computer is an all-too-common posture these days, and you may be carrying some extra stress in the neck and shoulders as well, Chu said. 

People tend to unconsciously bring their shoulders towards their ears when they're stressed, but luckily stretching can help ease your anxiety along with the associated pain.

"As you start to open up that area, you also naturally may start to feel a little bit less stressed too," Chu said. "A lot of these stretches work with your parasympathetic nervous system to tell your body to relax."

To release some tension in your neck, Chu recommends the Yes, No, and Maybe stretches. All three exercises involve moving your head and using your hand to lend some gentle assistance. Like the other movement-based stretches, you can hold each position for a few seconds before coming back to center, and try 10 reps on each side. 

Saying "yes" looks like tucking your chin to your chest with your hands at the back of your head for support. For the No stretch, place two fingers on your jawbone and guide your chin towards your shoulder. And for Maybe, put a hand on top of your head and bring one ear down to your shoulder - you can also sit on your other hand or grab the bottom of your chair for an extra stretch.

Frampton recommends another stretch for opening up your chest and shoulders. Sit on the floor with your knees bent, feet planted, and your hands behind you. You'll feel your muscles lengthen as you scooch your butt forward and bend your elbows, but you can also push your chest forward for a deeper stretch. Hold for a minute and repeat as needed.

For a sore butt, loosen up your glutes

The gluteus muscles are one of the largest muscle groups in the body, so it can be hard to keep them loose, Chu said.

As anyone who's done too many squats knows, using those muscles too much can leave you with a sore behind. But sitting down all day can also be a pain in the butt, so it's important to stretch your glutes and make sure the area is getting some blood flow.

Chu suggested the Gloating Glutes stretch, which she compared to a lying down pigeon pose. Simply lie on your back, bend one knee, grab your shin, and draw it towards your chest. Hold for a few seconds and switch legs.