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8 Desk Exercises To Ease Back Pain In A Sitting Job
Back pain is a common issue for individuals with desk jobs, where prolonged sitting can lead to stiffness, poor posture, and discomfort. Incorporating simple desk exercises into your daily routine can help alleviate back pain and improve overall mobility. Here are eight effective desk exercises you can try to relieve back pain while at work
8 Desk Exercises To Ease Back Pain In A Sitting Job
These desk exercises are simple, effective ways to combat the discomfort caused by prolonged sitting. Regular practice can help keep your back healthy, improve flexibility, and make your workday more comfortable.
Seated Cat-Cow Stretch
Sit upright in your chair with your feet flat on the floor. Place your hands on your knees. Inhale as you arch your back, pushing your chest forward (cow pose). Exhale as you round your back, tucking your chin into your chest (cat pose). Repeat for 5-10 rounds.
Seated Spinal Twist
Sit tall with your feet flat on the ground. Place your right hand on the back of your chair and your left hand on your right knee. Gently twist your torso to the right, holding the stretch for 10-15 seconds. Return to the center and repeat on the opposite side.
Shoulder Shrugs
Sit with your arms relaxed by your sides. Inhale as you lift your shoulders up toward your ears. Exhale as you slowly lower them back down. Repeat 10-12 times.
Seated Hamstring Stretch
Sit on the edge of your chair and extend one leg straight in front of you, with your heel on the floor. Keep your back straight and lean forward from your hips until you feel a stretch in the back of your leg. Hold for 15-20 seconds, then switch legs.
Desk Chair Hip Stretch
Sit upright and cross your right ankle over your left knee. Gently press down on your right knee while leaning slightly forward. Hold the stretch for 20-30 seconds, then switch sides.
Neck Stretches
Sit tall and slowly tilt your head to the right, bringing your ear toward your shoulder. Hold for 15-20 seconds, then repeat on the other side. You can also gently pull your head with your hand for a deeper stretch.
Seated Forward Bend
Sit with your feet flat on the floor. Slowly bend forward from your hips, letting your arms dangle toward the floor. Hold the position for 15-20 seconds, then slowly roll back up.
Seated Pelvic Tilts
Sit with your feet flat on the ground and your hands resting on your knees. Gently tilt your pelvis forward, arching your lower back. Then tilt your pelvis backward, flattening your lower back. Repeat for 10-12 reps.
(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)