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Back Aches: Six Spine Stretches You Can do at Your Desk

Back pain is experienced by a lot of people, especially those who are getting older, who sit at a desk for long periods, and others who may be victims of unhealthy habits. Different types of back pain can manifest as just a dull ache, or sometimes as a sharp, disabling pain.

Back Aches at Desk

What to Do for Back Pain

Usually when your backs start to ache, you feel the need to stretch your body to get rid of it. For most, stretching to decompress your spine and relieve stress and pain will be the most effective in keeping it healthy and mobile.

However, not all stretching is suitable for everyone. Stretching is supposed to relieve pain, not induce it. Use your own adjustments to make these stretches a little easier to do and to avoid injury.

Six Spine Stretches You Can do at Your Desk

Here are six easy spine stretches you can do lessen your daily back pain at your desk.

Rotation stretch – Sit on a chair with your feet flat on the floor. Use the chair to hold on to as you twist your upper body so your shoulders rotate to one side. The chair will help you secure a deep muscle stretch. You will feel a pull from the lower to the middle back, and probably even a little cracking sound, but don’t worry, that’s normal. Hold for about 20 seconds, release, and repeat on the other side.

Upper body stretch– Either sit up tall in your chair or stand up. Lift up your arms, palms and chin. Incline your head to gaze at the ceiling. Inhale, exhale, and repeat.

Leg hugs – Sit on the edge of a non-rolling chair. With your feet together flat on the floor, slowly lean over. Put your chest on your knees and let your arms dangle to your side. Put your hands behind your legs, grasping each other. Tighten the grasp. Hold as you stretch your back, neck and shoulders. Release your grasp. Repeat as often as you like.

Cross arms – Extend the right arm in front of you. Using the left hand, slowly grab the right elbow and pull across the chest. Hold and feel the stretch in the back muscles. Release and repeat with the left arm.

Big hugs – Hug your body tight with both arms. Inhale and exhale deeply. Repeat.

Shoulder shrugs – Sit upright in your chair and roll your shoulders up towards your ears. Roll the shoulders back slightly and relax. Repeat ten to fifteen times. Repeat in the opposite direction.

If this is your first time to do some stretching, begin slowly with a mild stretch. Stop immediately if it increases your back pain, or if it causes other kinds of pain. According to the Bulluk Law Group, who has a lot of experience with spine injuries, back pain is not only irritating, but at times completely debilitating. To be sure if these stretches are best for you, see your doctor or physical therapist first.

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