Sitting at your desk at work for hours at a time may seem like working in the lap of luxury when compared to construction workers or someone standing on the factory floor, but too much time planted in your chair can cause pain and discomfort like anyone else. Doing simple stretches throughout the day can help relieve your symptoms and help you focus on getting the job done rather than the pain in your back.
Arm Circles
This simple exercise helps strengthen the muscles that run up and down your back to provide pain relief and prevent back pain from coming back. To do arm circles, raise your right hand over your head and bend your elbow so your hand is on top of your head. Grab your right wrist with your left hand. Place you feet flat on the floor and keep your back straight. Make large circles with your arms, moving your waist in the same direction at the same time, until you can feel it in your back muscles. Make 10 to 15 large circles with your arms, then rest. Do two or three sets of the exercise at a time throughout the day.
Lower Back Stretch
Your legs and back are inseparably connected, giving you another option for stretching to relieve back pain. Sit upright in your chair with your feet on the floor and your back straight. Lift your left knee and bring it up toward your chest without bending over at the waist. Grab the back of your knee with both hands and pull it up further toward your chest until you feet a stretch in your lower back. Hold for 10 to 15 seconds. Let your leg go, and rest it on the floor. Repeat the exercise, switching legs to stretch your lower back on the other side. Do two or three repetitions with each leg as part of your at-desk back exercise routine.
Back Roll
Sometimes just focusing on your upper or lower back won't do -- you need to get relief all over. That's where the back roll comes in. Start by siting upright in your chair with your back straight. Lower your chin to your chest and push out your shoulder blades and bring your shoulders forward to stretch your upper back muscles. Slowly arch your lower back and roll your shoulders back, pushing out your lower back. Repeat three to four times.
Chair Twist
The chair twist is an exercise for stretching the middle of your back, and it can be done quickly while you're on the phone or checking your email. Cross your right leg over your left knee and place your left elbow on the outside of your right knee. Grab the back of your chair with your right hand and slowly twist your upper body to the right while keeping your lower body still. You should feel a stretch in your lower and middle back. Hold the stretch for 10 to 15 seconds, then repeat to the other direction by switching the positions of your legs and arms.
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