Working from home has become the norm, but long hours sitting at a desk without proper posture can lead to nagging back pain. The good news? You don’t need fancy equipment or a gym to ease that discomfort. Try these 5 simple stretches you can do right at your desk to keep your back healthy and pain-free!
1 Seated Spinal Twist
Sit upright in your chair with feet flat on the floor. Place your right hand on the back of the chair and your left hand on your right knee. Slowly twist your torso to the right, looking over your shoulder. Hold for 20 seconds, then switch sides. This stretch improves spinal mobility and relieves tension in your back muscles.
2 Cat-Cow Stretch (Seated Version)
Sit with your feet grounded. On an inhale, arch your back, lifting your chest and chin (cow pose). On the exhale, round your spine and tuck your chin to your chest (cat pose). Repeat 8-10 times. This stretch increases flexibility and soothes stiff back muscles.
3 Chest Opener Stretch
Clasp your hands behind your back and straighten your arms. Lift your chest and gently pull your hands downward while squeezing your shoulder blades together. Hold for 20-30 seconds. This counters the hunched posture from sitting and opens up your chest and shoulders.
4 Neck Stretch
Slowly tilt your head towards your right shoulder, feeling a gentle stretch on the left side of your neck. Hold for 15-20 seconds and repeat on the other side. This helps release tension built up from staring at screens and poor posture.
5 Seated Forward Bend
While seated, keep your feet flat and slowly bend forward from your hips, reaching towards the floor or your toes. Let your head and neck relax. Hold for 20 seconds and slowly rise back up. This stretch elongates your spine and eases lower back stiffness.
💡 Pro Tip: Set a timer to remind yourself to stretch every hour during work. Your back will thank you!
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The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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