Back pain is a common symptom that office workers often encounter. Due to the peculiar task of sitting for hours at a computer, the spine is under pressure from body weight.
Accordingly, pinched nerves, overloaded muscles cause spasms, leading to pain around the spine area, especially the lumbar spine.
If this condition persists, your health will be directly affected. However, do not worry too much, with just simple back pain exercises performed right at the workplace; the tired backplate will be stretched and relieved. At the same time, your spirit will also be more relaxed and happy.
Back pain reduction exercises that you can do at work.
Keep both sides slim, then squeeze them down into the chair by clasping your hands into the chair and pushing your feet to the floor. Hold for 10 seconds and then relax. Repeat this pose many times; your hip muscles will be much less tired.
This movement is nothing too complicated with the daily office chair. Sit on a chair with your back straight, hold your stomach firmly, then lift your body using the armrest of the chair. Hold for about 10-20 seconds and repeat 5 times. This exercise is a gentle way to massage your pelvis and waist.
Sit in a chair, keep your feet parallel on the floor, stretch your arms up to the ceiling. Place your left hand on the desk, hold the back of the chair with your right hand, and turn to the right. Hold this position for 10 seconds. Then repeat and rotate in the opposite direction. This action helps the spinal part is narrowed, tired to stretch, limiting back pain.
Sit in a chair, reaching out your left arm (holding the shoulder blade, palm facing out). Reach your right hand toward the ceiling, then bend down to your left hand. Grasp and stretch. If you can’t knit your hands together, keep trying until you’re done. This exercise will help stretch the shoulders, relax the shoulder joints, make you feel comfortable.
Exercises for the primary muscle group
If you have a swivel chair, you can use them to enhance the strength and flexibility of the major muscle groups. Sit up straight, your feet relax and let you hover on the floor, hands on the edge of the table. Use major muscle groups (not your arms) to rotate chairs from side to side. This exercise facilitates muscle groups to exercise and prevent aches and pains caused by sitting for too long.
Stand up straight, place both hands on the table, and keep enough distance between yourself and the table. Bend the upper body between the arms and make sure the head is lower than the arm. The tighter your head is, the more the muscle is stretched. Keep your lower body straight and try to bend in a comfortable position. Hold this position for 30 seconds and repeat 2 or 3 times. This exercise helps relieve tension in the shoulders, neck, thighs, and back muscles.
The posture stretches the arm
Sit upright in a chair, feet touching the floor, placing hands in prayer position in front of your chest. Push your hands together until you feel tense, hold for 20 seconds, and repeat as often as needed. This action has an indirect effect on the back muscles and directly on the muscles of the arms.
Exercise neck muscles
Sit relaxed in a chair, face forward, head straight. Slowly tilt your head to the right to stretch the left neck muscle area, do it with a moderate level, without excessive strain. Hold this position for 10 – 20 seconds, slowly return to the original position and do the same for the left side. This exercise will limit the pain in the shoulders and neck.