Wellness@Work: Yoga at your desk - Stretching to prevent back pain

By Michelle Ryan-Day
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Sitting or standing for extended periods at work can lead to back pain, but the good news is that you can help prevent it or relieve it with a few simple stretches done regularly. Back pain is the second most common reason for doctor visits, only behind upper respiratory infections.

When done frequently – just five to 10 minutes daily – strengthening the back, neck and shoulder muscles helps to relieve and prevent back pain. Stretches like these can also help improve posture, increase range of motion, and reduce tension.

Here are some stretches that can be performed without even leaving your chair.

• Seated forward stretch. Keep your feet shoulder-width apart and flat on the floor. Bend forward as far as you can with your back flat, especially if you already experience back pain. If that is not a concern, round your body forward, possibly reaching your hands toward the floor. This helps remove tension in the neck, shoulders, lower back, and hips. A perfect stretch after long hours of work, this one also has the potential to lower your blood pressure.
• Seated figure-four stretch. Sit upright in your chair and rest one foot on the opposite knee. Place gentle pressure on the bent knee as you lean forward until you feel a mild to moderate stretch. Keep your back flat and keep the pressure on your knee. Take several long breaths and repeat them on the other side.
• Chair-edge hamstring stretch. Sit on the edge of your chair with one foot flat and the other forward, resting on your heel. Hinge forward at the hips and hold. The more you flex the heel, the more release you can feel in the lower back. Hold the stretch for several breaths before switching sides.
• Upper body stretch. Sit up straight in your chair and place your feet flat on the ground. Interlace your fingers above your head and press your palms up toward the ceiling. This helps alleviate pain in the upper back, and it helps to lengthen your spine, which can take pressure off an achy lower back.
• Knee-to-chest stretch. While sitting in your chair, lift one knee as if you were marching and grab below or behind it with your hands. Pull the bent knee toward your chest with both hands until you feel a stretch in the lower back and back of the hip. Repeat on the other side.
• Seated twist. To decompress an aching lower back, sit with your feet flat and parallel to each other on the floor. Inhale, lift your chin and lengthen your spine, then slowly exhale and twist to the right, holding onto the arm or the back of the chair, or placing your hands on your head. Gently unwind, and switch sides.
• Chest-opener stretch. Sitting at a computer for long periods of time can result in rounded shoulders and upper back. Counter this position by sitting at the edge of the chair with your back straight. Grasp the edge of the chair, then press down as you inhale and slowly arch your entire spine. Hold this position for several seconds before returning to your original position.

About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.