Pain in the back is among the most common things among office employees. You may be lucky to use a sit to stand desk, however working for long hours can still cause problems. Whether you're sitting or standing, the muscles in your back and legs can become tight, causing increased pressure in your joints. Using a standing mat, a seat cushion, and taking breaks will help. However, stretching is a more direct method to get rid of these symptoms. Stretching exercises can help with your neck and back pain and increase your flexibility. Here are some great stretches that you can do in standing, or sitting.
Trunk Extension Stretch
Sitting back extensions
- Sit straight with your feet together.
- Put the palms of your hands into the small of your back.
- Lean back over your hands, feeling your lower back extend.
Standing back extensions
- Stand with your feet shoulders width apart.
- Place your hands in the small of your back for assistance.
- Gradually lean backward, increasing the arch of your lower back until you feel a moderate stretch in the stomach muscles and little pressure on the lower back.
- You can perform this as a static stretch by holding it for 15-20 seconds, then repeating it 3-5 times per session.
Seated Knee to Chest Stretch
- While sitting in a chair, raise one knee as if you are marching until you can reach it with your hands.
- Use both hands to pull the bent knee up toward your chest up until you feel a gentle stretch in the lower back and back of the hip.
- Your hands can be on top of your knee or behind your knee for convenience.
Hold this position for 15-20 seconds, then repeat 3-5 times on each side.
Seat Cushion Back Support Set
The Seat Cushion Back Support set is an irreplaceable pain relieve helper. If you are constantly having backaches throughout the long workday in the office or a car drive, this product is for you. It does not only relieve symptoms of different health problems but also helps to prevent injuries of your spine. The set is also suitable for wheelchair, plane, recliner, couch and stadium seats so you could feel comfortable wherever you go!
Seated spine rotation
- While sitting, cross your arms over your chest.
- Get your shoulders.
- Turn your upper body from the waist, turning carefully from left to right as far as you can.
You should feel the tension on both sides of your lower back as it stretches out.
Posterior shoulder stretch
- Hold one arm across your body.
- Pull your elbow into your chest.
- You need to feel your shoulder gently stretching.
The Seated Twist
This one offers a terrific "capture" for the muscles and decompresses that aching lower back.
- Sit in your chair with your feet flat and parallel.
- Keep your knees straight above your ankles.
- Raise your chin parallel to the flooring and guide your ears back over your shoulders.
- Press your sit bones down and extend your spinal column as much as you can
- As you exhale, draw your belly button into your spinal column and twist to your right, holding onto the arm or back of your chair.
- Extend the spinal column with the inhale, and deepen the twist with the exhale.
Gently relax and try the other side!