Lower Back pain


Back Stretches at Work

Back Stretches at Work
Performing back stretches while sitting at your work desk can be a good way to keep your back muscles relaxed. Here are some upper and lower back stretches which you can perform right at your work desk.

Individuals who spend their entire day in office, sitting on a chair and working on a computer, often experience backache. While you are busy working, you hardly think of getting up and taking a walk, just for giving your back muscles the much-needed respite. Moreover, sitting in a wrong posture can further worsen the problem of backache. Since dedicating an hour for exercise is not possible, due to the hectic schedule, you can at least perform some easy back stretches at work and ensure that your back muscles stay relaxed. Well, here we give you the details of some stretches which you can perform even while sitting at your desk, right on your chair.

Stretches To Perform

All the stretches mentioned below can be performed while you are at your desk. These are easy and you need not invest more than a few minutes in these. After every two hours, you can perform one of these stretches and stay relaxed throughout the day.

Stretch #1

Sit upright on your chair and cross your legs to place the left knee on top of right knee. Rest your right palm on your side and left palm behind you, (between you and the backrest of your chair). Now twist your upper body to your left and hold the position for 5-10 seconds. At the same time, turn your chin to your left so that it is in line with your shoulder. Slowly move back to your initial position and repeat the same twist on opposite side.
Stretch #2

For performing this back stretching exercise, stay seated on your chair with the backrest adjusted in straight vertical position. Extend both your arms in front of you and keep them straight, with hands clasped together. Now round your upper and lower back, bring your shoulders inwards and drop your chin downwards, towards your chest. At the same time stretch your clasped hands forward and hold the stretch for 5-10 seconds. Slowly get back to the initial position and relax.
Stretch #3

Fold your arms to take them behind your head. Interlock your fingers while you place your palms at the back of your head. Now, slowly move your shoulder blades to take them together and apart. While performing this movement, your shoulders and upper back will be stretched. Make sure that you do not put pressure on your head and do not push your head forwards.
Stretch #4

Start the back stretch by sitting on a chair in an upright position. Keep your arms by your sides. Now, look in front and keep your shoulders in a relaxed position while you lower your torso forward till it rests over your thighs. While you perform this movement, your palms will almost reach the floor. Hold the position for about 5-10 seconds and very slowly get back to the initial position.
Stretch #5

Sit upright on your chair and place your feet flat on the floor. Bring your hands forward and place your palms on the knees. Tilt your back slightly backwards and look upwards, towards the ceiling. Hold the position for 3-5 seconds and lower your head, try to pull the spine inwards and let your head drop forward. Repeat for 3-5 breaths.

Back stretches can be performed regularly at the office, and at your study table as well. You can dedicate some time of your breaks for these useful and effective stretches. Though you might not notice any immediate results, performing these stretches regularly is sure to keep backache at bay. So get set to have a healthy, ache-free back and concentrate on work!

By Mamta Mule
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