Tips for Back Pain Relief: Exercises to Try at Work

It’s no surprise that working long hours at a desk can lead to muscle and back pain. But did you know you can relieve back pain at work, even while sitting at your desk?
At NJ Spine & Orthopedic, we help our patients learn techniques to manage and ease back pain every day. If your aches and pain continue and interrupt your quality of life, we suggest you consult one of our experienced spine doctors to get the treatment and support to meet your unique needs. Our Concierge Team is also happy to advise you on the best and most stress-free options so you can live your most comfortable and pain-free life.

5 Easy Desk Exercises to Relieve Back Pain

If you’re experiencing pain or tightness in your back, your ability to focus on daily activities becomes exponentially more difficult. Try incorporating these simple exercises at your desk to help ease the strain and prevent neck, back, and shoulder pain at work.

  • Executive Stretch: While seated, place your hands behind your head, lacing your fingers together. From here, try to bring your elbows back and towards each other. Take a deep breath through your abdomen and hold for 20 seconds. Let out an exhale and repeat this motion one to two more times.
  • Neck Rotations: You can do exercise throughout the day to relieve back and neck pain. Sit straight upright and gently turn your head to one side, aiming to move it past your shoulder. Hold this stretch for five seconds and repeat it three to five times daily.
  • Seated Lower Back Rotational Stretch: This exercise helps ease lower back strain like the seated spinal stretch. While seated, cross your right leg over your left and place your left elbow against the outside of your right knee. Hold for 10 seconds and repeat on each side three to five times a day, twice daily.
  • Seated Spinal Twist: This is a great exercise to relieve tension in your sides and lower back. Sit straight and cross your arms over your chest, grabbing each shoulder with your opposite hand. Slowly twist to the right as far as possible and hold for five seconds. Repeat this same motion, rotating to the left. Do this exercise three to five times on each side.
  • Sitting Back Extensions: Another great exercise to stretch your lower back is sitting straight in your chair with your feet together. Place your palms on the small of your back, then slowly lean back, keeping your spine and neck straight. This will stretch out your lower back muscles and offer immediate relief. Practice doing this exercise up to five times a day.

After spending a few minutes throughout your day completing these exercises, you’ll be surprised how soon you notice an improvement in your aches and pains. These simple stretches relieve achy muscles and add relaxation during the workday.

Other Tips to Ease Back Pain While You’re At Work

Many of us spend hours each day sitting and working at a desk. This can lead to a sedentary lifestyle and worsen existing back pain. Try to stretch and remember the following tips while at work to counter tightness and back pain that might sneak up without warning.

Sit at Your Desk Properly

Keep your back straight while sitting, and sit back so your lower back is supported by your chair. Try to hold your arms at a 90-degree angle while typing. Aim for your computer screen to be level with your eyes and about an arms-length distance from you. Sitting at your work desk in this position ensures your back and neck are supported.

Take Frequent Breaks

Every 45 minutes, spend 10 minutes getting up and walking around. Try to give your eyes a break from screen time every 20 minutes by looking away into the distance for twenty seconds. This practice will ease eye tension and help you relax.

Keep Items Within Reach

While maintaining a good sitting posture throughout the work day, keeping any odds and ends you might need within arm’s reach is helpful. That way, you can avoid leaning over your desk, getting up, or reaching for anything and accidentally straining your neck or back muscles.

Speak With Our Back Pain Specialists at NJ Spine & Orthopedic

Back pain doesn’t go away on command. It takes time, consistency, and care to become pain-free again. The good news is that you can relieve back pain by trying these simple exercises at work. 

Contact us online or call us at (866) 553-0612 for a detailed diagnosis if your back pain persists. Our Concierge Team at NJ Spine & Orthopedic is also here to streamline your appointment so you can get the back pain relief you need.

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