Sitting at a desk all day can be a real pain in the back and really hurt productivity. In the past we have covered how to properly set up your workstation, but static postures for 8 hours a day can really do a number on your back. Here are 3 great stretches at desk for back pain. Perform 3-4 times daily.
Seated Twist
Seated Twist Stretch – Crossing your legs, place the opposite hand on the knee on top and twist towards the top leg’s side. Stretch should be gentle and held for 3 seconds. Reverse to the other direction. Perform 3 times.
Seated Side Bends
Seated Side Bends – Place your hands behind your head with elbows pointed out, while seated. Gently bend side to side in a slow controlled movement repeat 5 times each side.
Seated Pirformis Stretch
Seated Piriformis Stretch – While seated raise your leg and place the outside of your ankle/foot on the opposite knee. Place hand on foot and ankle, keeping back straight and bend forward up until you feel a stretch, hold for 30 seconds. Perform once per side.
You should feel no pain after performing these stretches. Consult with your physician before starting any stretch program.