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8 Easy Stretching Exercises to Relieve Back Pain when Working a Desk Job

8 Easy Stretching Exercises to Relieve Back Pain when Working a Desk Job

Sitting down for long period of time can cause lasting damage to the human body and spine, not only reducing productivity but sometimes even resulting in permanent harm.

However, doing a few stretching exercises every day can help relieve back pressure and ease physical discomfort. Here are a few exercises to start with.

Chest

  • Lace your hands together behind your back
  • Straighten your arms and lift your hands high up
  • Hold at least 10 seconds

Shoulder

  • Hold one of your arms across your body
  • Using your other hand, pull your elbow towards your chest
  • Hold at least 10 seconds
  • Switch arms and repeat

Shoulder Shrug

  • Lift your shoulder as high up
  • Squeeze hard and hold the position for 2 seconds before releasing
  • Repeat motion 10 times

Spine

  • Press your feet flat against the floor
  • Gently rotate your torso towards the left
  • Hold at least 10 seconds
  • Repeat towards the other side

Back

  • Sit straight and bring your feet together
  • Press your palms to the small of your back
  • Lean back and hold at least 10 seconds

Torso

  • Lace your hands together
  • Stretch your arms up towards the ceiling
  • Hold at least 10 seconds before releasing gently
  • Repeat 10 times

Forearm

  • Stretch one arm out and turn your palm down
  • Use your other hand to pull your fingers towards you
  • Hold at least 10 seconds
  • Switch arms position and repeat

Neck

  • Grab the side of your chair with your right hand and pull
  • Tilt your head to the left and stretch
  • Hold at least 10 seconds
  • Repeat towards the other side