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Back Pain Exercises that You Can Do at Workplace Part3

stretch for back pain relief

Seated Hamstring Stretch 

  • While sitting in a chair, rest your heel on the floor with your knee straight.
  • Carefully lean forward until you feel stretch behind your knee/thigh.
  • You should keep your low back straight to focus the stretch on the hamstring muscles.

Hold this stretch for 20-30 seconds, then repeat 3-4 times on each leg.

Upper shoulder and neck stretch

  • Sit on one hand.
  • Tilt your head away from the hand on which you're resting.
  • Tilt your head somewhat forward, towards your shoulder.

You ought to feel the muscles extension in your neck and shoulder. Change sides, and repeat.

Substitute Exercise for Sitting - While you Work

Get rid of your desk chair and replace it with an exercise ball. All the time, you are engaging all the muscles in the back, especially core muscles, to stay well balanced.

Small Spinal Roll

Starting with both feet on the floor and a straight spinal column, begin at the crown of your head and roll down vertebrae by vertebrae. To add more of a stretch in the lower back, tilt the hips forward. Ensure to do this very carefully if your lower back is especially sore, delicate, or in pain.

If you have a lot of stress along your spinal column, this move can burn a bit. However, it will undoubtedly loosen things up.


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Stretch Your back and shoulders with a "leg hug"

  • Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to ensure it does not roll). Put your feet together, flat on the flooring.
  • Lean over, chest to knees, letting your arms hang loosely to the floor. Launch your neck.
  • Now bring your hands behind your legs, the right hand is grasping left wrist, forearm (or elbow if you can reach that far), left hand grasping the right. Feel the stretch in your back, shoulders, and neck. Hold.
  • Release your hands to the floor again.

Repeat three times or as much as it feels good.

Shoulder Shrugs 

  • Carefully raise your shoulders.
  • Let them gradually fall.

You must feel the tension being released as your shoulders drop.


stretching for back pain relief in the office

Neck Rotations 

  • Keep your head upright.
  • Carefully turn your head from side to side.
  • As you turn your head, try to move it past your shoulder.

You must feel the muscles on the outside of your neck slowly stretching.

Standing Quadriceps/Hip Flexor Stretch For Back Pain

  • While standing, hold onto your desk for assistance and put one foot up on a chair behind you.
  • Depending on your flexibility, you can position the foot on the seat, arm, or back of the chair.
  • Make sure that the foot on the ground is pointed forward with the knee bend slightly.
  • Slowly press your pelvis forward while contracting your glutes. You need to feel a stretch on the front of your hip and thigh.

Hold this position for 15-20 seconds, then repeat 3-5 times on each side.

Look up to Release Upper Body

  • Sit up in your chair, or stand. Stretch your arms overhead and interlock your fingers.
  • Turn the palms to the ceiling as you raise your chin, tilt your head back, and gaze up at the ceiling too.
  • Inhale, breathe out, launch.

Do you spend most of your daytime sitting in one place?

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