10 Stretches You Can Do At Your Desk to Prevent Back Pain

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10 Stretches You Can Do At Your Desk to Prevent Back Pain

More often than not, back pain is caused by everyday activities done incorrectly, like lifting heavy objects and sitting at a desk in front of the computer. If you spend a lot of time sitting at your desk, you run the risk of encountering back pain, particularly at the end of the day. Our experienced BC Back chiropractor has prepared 10 exercises you can do to ease back pain.

Here are 10 exercises to do while sitting at your desk, to ease back pain

neck & back pain

1. Good posture is in itself a form of stretching, as you are making sure that you are in an upright position, instead of slumping at your desk. Keep your back straight, supported ideally by a good chair, and keep your shoulders back. It’s going to be a bit of a strain at first, but the longer you maintain the correct posture the easier it will become.

2. Place your hands on the desk and slowly push your chair out, until your head is between your arms, and you are looking at the floor. Pull your chair slowly back in. Repeat 10 times.

3. Sit tall in your chair and stretch your hands above your head as high as you can. Then try and reach higher with first your left hand and then your right hand. Repeat 5 times.

4. Sit facing forward. Turn your head as far as you can to the left, and at the same time, turn your torso to the right. Alternate, to the opposite side, by turning head to the right and torso to the left. Repeat 5 times.

5. Sitting up straight, try and touch your shoulders together, hold the position, then relax. Repeat 5 times.

6. Sit in your chair. Stretch your left leg out in front and rotate your foot, first to the left and then to the right 10 times. Repeat the exercise with the other leg.

7. Sit in your chair. Interlace your fingers and stretch your arms out in front of you with the palms facing away from you. With your arms extended, arch your back and then lower your head and try and look at your navel. Hold the position as long as you are comfortable with, then relax. Repeat 5 times.

8. While sitting your chair place your hands behind you. Slowly bend your head backwards, and while looking at the ceiling, arch your chest outwards. Take a few deep breaths, while holding this position. Repeat 3 times.

9. Sit at your desk with your hands interlaced in your lap. Slowly extend your arms above your head, as high as is comfortable. With your arms above your head, lean over to the left, come upright and then lean over to the right. Lower your arms back to your lap. Repeat 3 times.

10. Sit in your chair and lower your right ear to try and touch your right shoulder. Now take your hand and gently try and push your head a little lower. Repeat the exercise with your left ear trying to touch your left shoulder. Repeat the whole sequence 3 times.

Doing these simple exercises every day while at your desk will definitely help you to ease back pain. If you are still experiencing discomfort, a chiropractor can help you to get your back into the right alignment and can prescribe specific exercises to help you.

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