Sitting at your desk for eight hours every day can do significant damage to your back. You may find that your back and lower body aches when you get up to leave for the night, but you may also experience numbness and tingling in your lower extremities as well as pain in your neck and head. Doing just five simple stretches during the day or after you get home can reduce some of the strain that you put on your body.
The shoulder stretch is one of the stretches recommended by the Mayo Clinic. This is also a simple exercise that you can do at your desk. While sitting with your back straight and your feet flat on the floor, put your left arm out in front of you. Use your right hand to grab your elbow as you pull that arm back towards your chest and across the right side of your body. Hold this position for 30 seconds before repeating with the opposite arm.
Reverse Child’s Pose
The reverse child’s pose can significantly reduce some of the pain you feel in your lower back. When you get home, lay flat on the ground on your back. Pull your legs in towards your chest, lift your head, wrap your arms around your knees and hold this pose for 30 to 60 seconds.
The spinal twist can also reduce back pain. Sit flat in your chair with your hands on the back of the chair and your feet touching the floor. Hold onto the chair as you slowly twist your torso as far to the right as you can and hold for 30 seconds. Come back to center before twisting to the left and holding again. You should move just your torso and back and not any other body parts.
For this simple stretch, extend your legs out in front of you with your heels touching the floor and your toes pushing down. Bend down with a curve in your back as you extend your fingers towards your toes. Hold this position for at least 30 seconds to reduce some of the stress on your lower back.
The daydream is a stretch recommended by Healthline that you can do while sitting at your desk. Sit up as straight as you can. Lift your left arm up and bend at the elbow. Use your right hand to pull your left arm over the back of your head, as if you need to scratch your back. Hold for 20 to 30 seconds and repeat with your right arm.
With these simple stretches, you can reduce the pressure and strain that you put on your body while working long hours at your desk.