Six exercises to relieve back pain at your workplace
Static posture is one of the primary causes of spine-related problems.
It is particularly common in jobs that are confined to desk work and require long hours of sitting in one position. PHOTO: FILE
Poor posture at work is one of the major causes of back pain. It is particularly common in jobs that are confined to desk work and require long hours of sitting in one position. According to research by backcare.org.uk, static posture is one of the primary causes of back-related problems. Here are a few stretching exercises, as reported by the Times of India, which you can do at your workplace that will put the pressure off your back and release stress.
Neck stretch
Stand straight with your feet apart. Entwine your fingers and hold the nape of your neck. Look upwards toward the ceiling and stretch your neck to release pressure.
Shoulder shrugs
This exercise helps in releasing stiffness in your neck and shoulders. Inhale deeply, grip your shoulders with your fingers and lift them up to your ears. Hold for five seconds and release. You can also move them in circular motion to alleviate stress.
Arm raises
Using your water bottle as a dumbbell, hold it in your right hand. Bending your elbow, raise your arm over your head and repeat with other hand. You can do this exercise even while sitting at your desk. See how easy it is?
Hand circles
Clench both fists and stretch your hands out in front of you. Rotate your wrists, first clockwise and then anti-clockwise for five minutes each. You don’t even have to get up from your desk.
Back hug
Cross your arms and place your right hand on the left shoulder and the left hand on your right shoulder. Inhale and exhale deeply, hold for five seconds and release. Simple!
Leg extension
Beneficial for your abs and legs, practise leg extensions at work twice a day. While you’re sitting, extend your legs straight out in front of you, so they are parallel to the floor. Flex and point your toes downward in front of you. Repeat the exercise five times.
Published in The Express Tribune, May 5th, 2014.
Neck stretch
Stand straight with your feet apart. Entwine your fingers and hold the nape of your neck. Look upwards toward the ceiling and stretch your neck to release pressure.
Shoulder shrugs
This exercise helps in releasing stiffness in your neck and shoulders. Inhale deeply, grip your shoulders with your fingers and lift them up to your ears. Hold for five seconds and release. You can also move them in circular motion to alleviate stress.
Arm raises
Using your water bottle as a dumbbell, hold it in your right hand. Bending your elbow, raise your arm over your head and repeat with other hand. You can do this exercise even while sitting at your desk. See how easy it is?
Hand circles
Clench both fists and stretch your hands out in front of you. Rotate your wrists, first clockwise and then anti-clockwise for five minutes each. You don’t even have to get up from your desk.
Back hug
Cross your arms and place your right hand on the left shoulder and the left hand on your right shoulder. Inhale and exhale deeply, hold for five seconds and release. Simple!
Leg extension
Beneficial for your abs and legs, practise leg extensions at work twice a day. While you’re sitting, extend your legs straight out in front of you, so they are parallel to the floor. Flex and point your toes downward in front of you. Repeat the exercise five times.
Published in The Express Tribune, May 5th, 2014.