If you work as a secretary, you probably spend most of your day at a desk. Sitting at a desk in front of a computer all day can lead to back pain and stiffness. Bending, reaching and lifting can lead to injury and further pain. To alleviate pain and prevent future discomfort, take a few minutes from your workday to stretch your back muscles right from your desk. If you've suffered from a previous back injury, talk to your doctor before starting a new stretching or exercise program.
Standing Back Bend
The standing back-bend stretch helps relieve tension in your lower back muscles as a result of poor posture or sitting at your desk all day. Stand up from your chair and place your hands on your hips with your thumbs facing forward and your fingers supporting your lower back. Slowly push your pelvis forward while moving your shoulders backward until you feel the stretch.
Seated Rotation
Perform a seated rotation to stretch your lower back from your chair. Sit on an armless chair or stool and cross your right leg over your left. Place your left elbow on the outer portion of your right knee as you twist your torso to the side until you feel the stretch. Cross your legs the opposite way and repeat to stretch the other side of your back. Make sure to sit upright with your shoulders pulled back throughout the exercise.
Shoulder Blade Squeeze
The shoulder blade squeeze helps stretch and strengthen the muscles of your upper back. While seated or standing, tuck your chin toward your chest while pushing your chest out and up. Slowly squeeze your shoulder blades together. Relax back into the starting position. Alternatively, stand up and intertwine your fingers behind your back. Stretch your arms out behind you and down.
Side Bends
Side bends help stretch the muscles along the sides of your lower back. Stand up and lace your fingers together with your palms facing your body. Twist your hands out and up as you extend your arms above your head until your palms face the ceiling. Reach up as far as you comfortably can as you slowly bend to the side from your waist until you feel the stretch. Return to the upright position and bend to the other side.
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