If you’ve ever felt that nagging back pain while sitting at your work desk, you are not alone. Most people who have a desk job, or stay put in one place for the most part of the day as part of their jobs, have a high risk of developing some or the other back issues.
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
In addition to our previous series where we shared 4 perfect office desk exercises, here are 4 more exercises that you can do from the privacy of your desk.
1. Standing And Sitting
- Sit straight on your chair with your back erect. Keep your hands on the sides.
- Now stand up straight, without bending your back, and maintain the posture. Sit down immediately while keeping your back straight.
- Repeat the standing and sitting motion without moving your hands from the side, and while keeping your back straight.
2. Torso Twist
- Sit straight. Breathe in, and as you breathe out, turn right from the waist. Hold the back of the chair with your right hand and the arm of the chair with the left.
- Try twisting your back as much as possible towards the back. Hold the pose as long as possible, then return to the starting position.
- Repeat with the other side.
3. Leg Hug
- Balance yourself on the edge of the chair. Place your feet flat on the floor and keep them together. Bring your chest to the knees and keep your neck and arms loose. Relax.
- Place your hands behind your legs. Hold the right wrist with the left arm and the left wrist with the right arm. You should be able to feel the stretch on your neck and back area.
- Release, get back to the original position and repeat again.
4. Shoulder Shrug
- Breathe in and lift your shoulders as high as you can, till your ears. Hold in place for a few seconds and drop them again. Repeat.
- Move your head in a yes-no pose. Come back to the original pose.
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 donäó»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.