Of the employed American work force, 86 percent spend 7.6 hours of work per day in the workplace, according to the Bureau of Labor Statistics. That makes for a lot of people sitting at their desks, staring at a screen and being inactive throughout the day. When you stay in the same position at your desk all day, you're bound to notice some back strain from inactivity, poor posture or stress. Take a few minutes to stretch out any kinks or pains while sitting at your desk to strengthen your back.
Rotational Stretch
A rotational stretch can be completed in a seated position to help some of the tension built up in your lower back and along your spine. While sitting, cross your left leg over your right knee, instructs the Mayo Clinic. Then, twist your body to the left until you feel a strain in your back. Hold the stretch for at least 10 seconds before repeating on your other side. Complete this stretch whenever you start to feel pressure on your lower back.
Shoulder Roll
The Truman State University human resources department suggests the shoulder roll to employees who feel pain or strain in the upper back and shoulder area. Sitting up tall, square your shoulders to your computer and simultaneously roll them backward while you take a deep breath. Concentrate specifically on rolling slowly and feeling the strength in the shoulder and upper back area. Complete 10 shoulder rolls before going back to work.
Body Stretch
If you have the chance to get out of your chair every hour, you should do so. In fact, the AARP recommends getting out of your chair and bending over to touch your toes from a straight-legged position. You should feel the stretch all along your back, and it's a good excuse to get moving and energized after sitting at your desk for a long period of time.
Big Hug
Bad posture while hunched over your computer's keyboard can make your upper back feel sore and compressed. Strengthen your upper back muscles by literally giving yourself a big hug, recommends Texas State University. Wrap your arms around yourself and reach as far back as you can, trying to touch your fingers on each hand. Then, slip your left hand down and push upward on your right elbow to extend the back stretch, and then switch and complete the same with your left elbow.
Shoulder Squeeze
The Mayo Clinic recommends another back exercise that can be done from a sitting position at your desk. Straighten your back and allow it to go into a neutral spine position. Squeeze your shoulder blades together tightly, and imagine holding a small ball between them. Your chest should extend out while stretching. Hold the position for three seconds before coming back to start. Complete at least 10 squeezes.
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