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5 Stretches to do at Your Desk for Back Pain

Unfortunately, back strain is the unwanted coworker of many office employees. Sitting at a desk all day does terrible things to your posture – rotating your shoulders forward, weakening your upper back muscles, forcing your head forward – and it can result in back and neck pain. Luckily, there are some stretches you can do in any office environment to reduce the pain associated with back strain. These stretches can mostly be done without even having to get up from your seat! Each one stretches otherwise tense or inactive muscles to reduce the effects:

Trunk Stretch

  • Sit in your desk chair
  • Raise one arm over your head
  • Leave your other hand on your leg
  • Bend to the opposite side of your raised arm until you feel a stretch
  • Hold for up to 30 seconds
  • Switch sides and repeat

Trunk Extension

  • Stand next to your desk chair
  • Separate feet shoulder-width apart
  • Place palms on your lower back
  • Palms should be at the top with fingers pointing down
  • Lean back until you feel a stretch
  • Hold for up to 30 seconds
  • Repeat as many times as you desire

Knee to Chest Stretch

  • Sit in your desk chair
  • Leave one foot square on the floor
  • Raise the other knee
  • Wrap both arms around the bent knee until you feel a stretch
  • Hold for up to 30 seconds
  • Switch sides and repeat

Bending Stretch

  • Sit in your desk chair
  • Separate your legs a little wider than shoulder-width apart
  • Slide your hands down your legs until they reach the floor
  • Place your hands between your legs
  • Hold for up to 30 seconds
  • Repeat as many times as you desire

Figure Four Stretch

  • Sit in your desk chair
  • Cross one leg over the other
  • The ankle of one leg should lay over the knee of the other leg
  • Place your hand on the knee of the bent leg
  • Lean forward until you feel a stretch
  • Hold for up to 30 seconds
  • Switch sides and repeat

These stretches can be repeated as often as needed to alleviate any back strain or pain you’re experiencing. However, you don’t have to save them for when you start experiencing pain. Starting these stretches proactively can reduce your chances of pain in the long run and keep your spine healthy and happy. If your pain is persistent, please schedule a consultation with one of our spine specialists.