Daily Stretching Routine For Back Pain

Does your back ache after a long workday? Sitting in an unsupportive desk chair for an extended period can cause significant back, hip, neck, and shoulder pain. Check out our daily stretching routine consisting of simple desk stretches for back pain relief.

Desk Job Solutions

A desk job makes you less active throughout the day and increases your risk of back pain. In addition, sitting slouched and in poor posture for eight hours a day poses a threat to your spine. Regularly walking around the office, a daily stretching routine, and working out after work can help you reduce your risk of injury.

Daily Desk Stretching Routine

Take a minute to perform one of these simple stretches every hour of the day to keep your spine aligned. You can perform this daily stretching routine at your desk in just 3-5 minutes during your break.

HIP STRETCH

This stretch will provide lower back pain relief and sciatica pain relief. Your legs and hips will also become more flexible as a result.

• Keep your feet flat on the ground while sitting in your desk chair and sit up straight.
• Place your right foot on your left knee.
• Try to sit as tall as you can and lean forward slightly.
• Breathe deeply and hold for a few breaths, then switch sides.

LOWER SPINAL STRETCH

The sideways movement stimulates the long spinal muscles in this stretch. As a result, you will experience a soothing feeling in your back.

• Sit in a desk chair with your feet flat on the ground and evenly distribute your weight.
• Lift your left arm straight up into the air while resting your right arm on the arm of your chair.
• Taking a light bend with your body, gently lean your left arm to the right.
• Keep this position for thirty seconds, switch arms, and repeat three times on each side.

THORACIC ROTATION STRETCH

Although this may sound difficult, it is one of the simplest desk stretches. Long periods of sitting with poor posture will cause your back to become tight and stiff. This stretch will provide the back pain relief you need.

• Your feet should be flat on the ground as you sit in your desk chair.
• Place your hands on your hips and rock forward and backwards until your sitting muscles are even on your chair.
• Place your hands near your shoulders with your arms crossed over your chest.
• Take a few breaths and slowly twist to your right, hold for a few seconds, and repeat the motion on your left side. Do this three to four times on both sides.

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