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5 Desk Stretches To Relieve Back Pain

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Filed Under (Fitness, General) by Rick Kaselj



I’ve been working hard to take my 12-year-old chocolate lab to the dog park as much as I can before it gets too cold for him to go swimming in the lake.

Here’s another photo from yesterday’s dog park visit….

another-day-at-the-dog-park

Today, I will share five great desk stretches that will help alleviate your back pain.

If you are sitting while reading this, get up and give these exercises a go.

Enjoy!

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In today’s video, I wanted to go through back pain relief exercises that you can do in the office.

Back Pain Relief Exercises in Office

CLICK HERE to watch the YouTube video.

I got Alix to demonstrate the exercises.

#1- Standing Back Arch

Stand with hip-width apart.  Hands are on your pelvis (low-back area), arch your back and focus on the movement in the lower back area.

1-standing-back-arches

Standing Back Arch

This is a back mobility exercise working on movement in the low-back area.  We are trying to increase the movement in the lower back because a lot of sitting at the office leads to painful, tight and stiff back.  We want to loosen it up in order to relieve back pain.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop at the end position for a second with a light intensity.

#2- Sit And Rotate

In upright sitting position, move away from the backrest of the chair.  Feet are flat on the floor.  Legs are hip-width apart.  Hands are on the shoulders and you are going to rotate to the right, until you get resistance in your midback, back to the starting position and then rotate again to the left.

2-sitting-and-rotating

Sit And Rotate

I find putting the hands on the shoulders allows you to get more rotation in the mid-back area.  This is a mobility exercise mainly targeting the mid back and it carries on into the low back area.  If you can increase the movement in the mid back, it decreases the low back pain.

Perform 1 set of 5 reps on each side, so a total of 10 movements in a smooth controlled movement with a good stop at the end position for a second with light intensity. 

#3- Rotate Legs In and Out

In an upright sitting position, move towards the front of the chair.  Legs are straight.  Rotate the leg out and then rotate it in. You will feel a light stretch in the hip area.

3-rotating-legs-in-and-out

Rotate Legs In and Out

We are dynamically stretching the internal and external rotators of the hip.  The muscles in these areas tighten up and contribute to low back pain. We will loosen up those muscles through dynamic stretching.

Perform 1 set of 5 reps each way, so a total of 10 movements with each leg in a smooth controlled movement with a quick stop at the end position with light intensity.

#4- Sit and Rotate With Side Bend

In an upright sitting position, move away from the backrest, sitting near the end of the chair.  Feet are flat on the floor.  Legs are both hip-width apart.  Put the hands on the shoulders, rotate to the right side until you get resistance in the mid-back area and then do side bend to the right.  Then back to the start, rotate to the left and then do side bend to the left.

4-sitting-and-rotating-with-side-bending

Sit and Rotate With Side Bend

This one is another mobility exercise in the mid-back area, but now we have just added side bending. We move in all kinds of directions that we need to target in many ways to loosen up the muscles in the mid-back area. We are working on loosening up the mid-back area to decrease the stress and decrease back pain.

Perform 1 set of 5 reps each side, so a total of 10 movements in a smooth controlled movement with a good stop at the end position with light intensity working on mobility.

#5- Sit And Back Arch

In upright sitting position, your back is up against the backrest of the chair.  Feet are flat on the floor.  Legs are both hip-width apart, hands are the side of your head, then arch back focusing on the mid-back area and then return to the starting position.

5-sitting-and-back-arching

Sit And Back Arch

Loosening up the mid-back area puts less stress in the back which helps overcoming back pain. Perform 1 set of 5 reps in a smooth controlled movement with a good stop at the end position.

Give those back pain relief exercises in the office a go.  These stretches will definitely help you out.

If you want to learn how to permanently get rid of your back discomfort, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS

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Comments posted (2)

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THANK YOU Rick!!! I have lots of hardware in my back from 2 fusions so I experience a lot of back pain especially when the weather outside is damp, & cold. These excersises really made my back feel better. I will be doing these everyday. Again, thank you!!!

[Reply]

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Rick Kaselj Reply:

Glad to be of help, Cindy! You are welcome!

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