Sitting in an office chair for hours on end can not only be monotonous, it can have an effect on your back as well. Back stiffness and soreness caused by sitting in an office chair for too long can ruin your day, so try some simple and effective exercises that can be done from the office.
Lumbar Stretch
The lower part of your back, known as the lumbar, can get stiff after for sitting for too long, so it's a good idea to focus on this area through stretching. Sitting in your chair with your upper back straight, arch your lower back so your stomach sticks out. Use your hands on the bottom or back of the chair to brace yourself. Arch your neck back for an added range of motion to your stretch.
Bend Over
Sitting in your chair, spread your legs wide and, while staying seated in the chair, bend at the waist as far down as you can go. Touch your hands to the floor and hold this position while you take five deep breaths. This will stretch both your lower and upper back.
Back Twists
Sit facing forward, with your hands firmly on the chair arm rests. If your chair doesn't have arm rests, brace your hands on the bottom of the chair. Keeping your back straight, use your arms to twist your trunk to the side so your upper body is facing to the right. Hold for five deep breaths. Then repeat the exercise, this time to your left for five deep breaths.
Upper Back Stretch
Sit forward in your seat, holding your hands behind you with the palms facing away from you. Lower your neck so your chin is touching your chest. Roll your upper back out and in, and bend your neck so it stretches the muscles in your shoulders and upper back.
Neck Circles
Neck circles target the upper back muscles near your shoulders and around the shoulder blade. With your hands at your sides, relax your upper body and drop your chin to your chest. Roll your neck in circles while taking deep breaths and contracting and relaxing the muscles in your upper back.
Teapot
The classic children's song isn't just for fun, it can also help you relieve back discomfort. Standing with your legs a little more than shoulder width apart, hold one arm out to your side. Bend sideways at the waist and bring your arm over so it is parallel with the floor. Hold this position for five deep breaths, then return to the starting position and repeat for the other side.
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