According to a 2006 poll by Spine-health.com, 70 percent of workers reported a worsening of back pain after a day at the office. Back pain associated with desk jobs is usually caused by muscle tension and poor posture. Other causes may include sprains, degenerative disk disease, scoliosis, muscle spasm, disk herniation, arthritis, ankylosing spondylitis, fracture, osteoarthritis, spinal stenosis and infection. You can perform many fun and easy exercises at your desk to help relieve back pain.
Benefits
These exercises are designed to relieve muscle tension, increase flexibility and prevent back pain. So if you're looking to lose weight or fit into that bikini, these exercises are probably not for you.
Types
To stretch the upper back and shoulders, lock your fingers behind your head and keep your elbows at the side of your head. Push your shoulder blades together and hold this position for eight to 10 seconds. Repeat five times.
For a lower back stretch, bend forward at the waist while sitting in a chair. Try to reach your feet if possible. Hold this position for five seconds. Lift your arms and return to the starting position. Repeat five times.
To relieve tension in the back and hips, stand up and put your hands on your lower back. Then lean backward from your waist. Hold for five seconds and repeat three times.
Trunk twists are ideal for stretching your entire back. Twist your trunk to the right and at the same time hold the right side of your chair with your right hand. Then bring your left hand around to the same side. Hold this position for 15 seconds. Repeat on the left side and do this four to six times.
Considerations
Perform these exercises once a day for optimal results. Take several short breaks throughout your day to perform one or two stretches for areas that feel tight or painful.
Prevention
If you spend most of your day at a desk, you may also need to make some changes in your office setup. An incorrect setup promotes poor posture, which causes the muscles in your back to become tight and fatigued. The first thing to do is ensure that everything is positioned properly. The height of your chair should be adjusted so that your feet rest flat on the floor and the top of your computer monitor is at eye level. The keyboard should be at the same height as your elbows. The computer monitor should be at least 20 inches away from your face. Any equipment that you use repetitively, such as the phone or mouse, should be placed close to your body so that you don't have to turn or reach to use them.
Warning
Ask your doctor if exercise is appropriate for you before beginning an exercise routine. Call your doctor if your pain doesn't improve or your pain is the result of an injury. Go to the emergency department immediately if you have numbness or tingling in the groin or inner thigh, bowel or bladder dysfunction or difficulty walking.
References
- Spine-Health: Office Chairs Still Contributing to Low Back Pain
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Back Pain
- University of New Hampshire: Computer and Desk Stretches
- University of Maryland: Exercises for the Desk-Bound
- University of California: Deskercise
- Occupational Safety and Health Administration: Computer Workstations
