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6 Stretches for Back Pain From Sitting All Day

6 Stretches for Back Pain From Sitting All Day

6 Stretches for Back Pain From Sitting All Day

Whether you’re at the office or working from home, you know all too well that sitting at your desk all day can lead to aches and pains. Staying in one position for hours is hard on your back. Thankfully, you can try these stretches at home or at your desk to relieve pain and work in comfort.

Stretches to Counteract Sitting All Day

If you spend the day sitting at your desk, you can use these stretches to ease your back pain at work.

Back Bend

Stand with your feet together and your hands either stretched upward or behind your hips for support. Look up at the ceiling and, while exhaling, gently lean back until you feel the stretch in your lower back.

A back bend stretch takes the pressure off your spine, helping to reduce the lower back pain from sitting at your desk.

Pec Stretch

Clasp your hands together behind your back, making sure to keep both of your arms straight. Pull your hands toward the floor and squeeze your shoulder blades together until you feel your chest open up.

This stretch reduces tension in your upper chest and loosens your pectoral muscles. Doing pec stretches regularly can help improve your posture, too.

Thoracic Extension

Interlock your hands behind your head, then gently pull backward and squeeze your shoulder blades together. You should feel a stretch throughout your chest and upper back.

Stretching this middle section of your spine helps alleviate neck and upper back pain. It also reduces hunching and corrects slumped posture.

Stretches You Can Do at Your Desk

You can try these stretches while sitting in your chair for the utmost convenience.

Chest and Shoulder Stretch

Interlace your hands behind your back while seated. Keep your arms straight and lift them as high as possible until you feel a satisfying stretch. Hold this position for a few seconds, increasing the stretch to further open your chest if it feels comfortable.

Spinal Twist

Plant your feet on the floor. With your left hand on your right knee, slowly rotate toward the right. You can put your other hand on the chair’s armrest or backrest to deepen the stretch. Hold the pose for as long as it feels comfortable, then repeat it on the other side.

Back Extension

Sit comfortably in a chair with your back against the backrest. After lacing your fingers together behind your neck, lean backward over the backrest until you feel the stretch. Hold that position for 15-30 seconds.

Need Help Relieving Back Pain?

If stretches aren’t enough to relieve your back pain from sitting at a desk all day, reach out to Metropolitan Pain & Spine Institute. Explore our treatments and contact us today!

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