Office Exercises: 4 Office Desk Exercises To Ease Back Pain Part 1

Did you know that chronic back pain can actually cause damage to your entire spinal cord? Not only can it make it difficult to walk and carry out other daily tasks, in severe cases it can also lead to more permanent disability.

4 Exercises To Do At Your Work Desk

Try these exercises right in your office space, from the privacy of your desk.

1. Gentle Elbow And Shoulder Stretch

  • Raise both your hands and bend them at the elbow.
  • Hold one elbow and place the other hand on the opposite shoulder.
  • Now pull the elbow upwards till you feel a stretch. Hold the position for a few seconds.
  • Change the sides and stretch the other elbow. Repeat a few times.

2. Leg Extend Stretch

  • Stretch out your legs and make sure to keep your back straight.
  • Now stretch out your arms and try reaching towards your toes.
  • Go as far ahead as you can and touch your toes if possible.
  • The idea is to keep the back straight and not bent, and feel the stretch as you do so.

3. Soothing Back Stretch

  • Sit on the chair and place your feet flat on the floor.
  • Place your hands across your chest, so that you hold the opposite shoulder with each hand.
  • Now twist towards one side, so that you feel the stretch on your spine. Hold the position for a few seconds.
  • Return to the starting position and repeat with the other side.

4. Seated Hip Stretch

  • Sit straight and fold one leg across the other knee, so that the ankle juts out a little.
  • Sit up tall and try to push your head upwards as much as you can. Make sure your neck and shoulders are relaxed.
  • Breathe in and breathe out, by moving forward at the waist. Try and reach down to the folded legs. Slide your hands downwards on your sides.
  • Hold the pose for some time as you stay relaxed and keep breathing. Get back to the starting position and repeat.

Quick Tips To Prevent Back Pain At Work

  • Check the positioning of your desktop or screen, so that you are at eye level. If you have to tilt your head high or low to look at the screen, adjust the height.
  • Keep your chair at such a height that when you sit, your feet touch the ground and your thighs tilt slightly downwards.
  • Keep the back support firm so that you don’t slouch back.
  • Regularly stretch your neck muscles by stretching your neck from one side to the other. Do the same for your back by getting up and taking a quick small walk at regular intervals.

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