7 Tips For A Stronger Back While You Work

When you sit at your desk all day and stare at your computer, you put pressure on not just your head and neck, but your spine as well. Aches and pains are just the beginning of potential posture problems and, without proper intervention, can lead to bigger issues down the road. Follow these simple stretching tips to release the tension in your body from head to toe while you work.

1. Engage muscles while you work

Replace your desk chair with an exercise ball or a standing desk. You’ll spend more time engaging all the muscles in the back, legs and butt in order to stay balanced.

2. Shrug your shoulders

Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times.

3. Release the upper body with a torso twist

Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of your chair with your left. Keep your eyes level and use your grasp on the chair to help twist your torso around. Hold the twist and then slowly come back to facing forward. Repeat on the other side to loosen the tension.

4. Stretch your back with a big hug

Hug your body, placing your right hand on your left shoulder and your left hand on your right shoulder. Breathe in and out, releasing the area between your shoulder blades.

5. Cross your arms for the shoulders and upper back

Extend one arm out straight in front of you. With the other hand, grab the elbow of the outstretched arm and pull it across your chest, stretching your shoulder and upper back muscles. Hold. Release. Stretch the other arm in front of you and repeat.

6. Look up to release the upper body

Sit up tall in your chair or stand up. Stretch your arms overhead and interlock your fingers. Turn the palms to the ceiling as you lift your chin up, tilt your head back and gaze up at the ceiling, too. Inhale, exhale, release.

7. Walk and talk

If you need to talk with a colleague, give them a ring instead of sending an email. You can take a brief walk while you chat. You’ll get more oxygen to the brain and you’ll keep your muscles from getting stiff and tense.

If you’re still struggling with lower back pain, check out the different ways you can get care.